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Primal Potential

English, Fitness / Keep-fit, 1 season, 1701 episodes, 1 day, 4 hours, 18 minutes
About
The Primal Potential Podcast is about transformation, not information. So many of us KNOW what we need to do to achieve our goals but we aren't DOING it. There's a continuous gap between our INTENTIONS and our ACTIONS. Primal Potential is a TOOL to help you create massive change in your life and ENJOY the journey!
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1244: You're Exchanging SO MUCH for SO LITTLE

It's time to break the pattern. Like, right now.  Make sure you're registered for our upcoming FINAL10 workshop where we'll be putting together YOUR personalized, specific, realistic and actionable strategy for the final 10 weeks of 2024! Here's the link to learn more and grab your spot. 
10/21/202421 minutes, 10 seconds
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1243: Are You REALLY Trying to Make a Change? Or Are Would You Rather Keep Convincing Yourself that You Can't?

Gut check time, my friend! I've heard it said that if you talk about a problem more than twice without taking meaningful action toward a solution, you aren't actually looking for a solution, you're looking for attention.  Let's get into it!  Make sure to register for our upcoming FINAL10 workshop by going to primalpotential.com/final10/ to get your spot. 
10/19/202423 minutes, 31 seconds
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1242: Stabilizing Success in the Final 10 Weeks of 2024

10 weeks left and we aren't going to drift. We aren't waiting until January. We are getting clear on a personal, realistic view of what success looks like and then we are getting strategy in place to stabilize that success.  Register now for the Final10 workshop! 
10/14/202422 minutes
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1241: Simple Decision Making Criteria (Stop Clouding Your Process with Past, Future & Emotion)

I've got a simple decision making criteria challenge for you! And while you're here, make sure to sign up for my upcoming FINAL10 workshop! Sign up here: primalpotential.com/final10/
10/12/202421 minutes, 25 seconds
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1240: Do You Trust Yourself? How To Make Your Word Matter

Do you do what you say you'll do or do you often re-negotiate the promises you make? Today we're going to explore how to re-establish integrity with yourself!  If you haven't yet, join me inside Upgrade - get the overview of all 12 lessons here:  primalpotential.com/emotionaleating
10/7/202423 minutes, 55 seconds
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1239: Making Change Easier (Little Wins You Can Choose Today)

Are there things you tell yourself are too small to make a difference? Other things that you feel are too big to take on? This episode is 100% for you and I promise it's going to make any change you want to create much easier!  If you haven't yet, check out this free overview of all 12 lessons within Upgrade and unlock a 24-hour offer to get lifetime access for less than $100!
10/5/202422 minutes, 40 seconds
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1238: Seeing Through the Struggle - Let's Break Free Now

Sometimes we feel stuck in the struggle because we can't see the way out and we're not letting others speak life, truth and freedom into our situations. Let's change that, shall we? If you aren't yet part of Upgrade, access the free overview here and unlock an opportunity to gain lifetime access for less than $100 before the price goes up in 2025!   
9/30/202439 minutes, 26 seconds
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1237: DUI - Deciding Under the Influence (of Emotion, Drama, Frustration)

Do you find yourself making food choices, alcohol choices, spending choices or time management choices under the influence of emotion?  Before the price goes up, make sure to join me in Upgrade! You can get a free overview of all 12 lessons by going to primalpotential.com/emotionaleating/ and that will also unlock a 24 hour discount window before the price goes up soon! 
9/28/202429 minutes, 29 seconds
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1236: How To Protect The Foundation of Your Health (Dos and Dont's)

Today we're taking a closer look at Dr. Casey Means new book Good Energy.  If you feel like you KNOW a lot of these strategies but struggle to get yourself to do them, check out the 12 things I teach in my new Upgrade program and unlock at 24 hour opportunity to get lifetime access for less than $100!  Here are some of the optimal ranges to strive toward that we discussed in the episode:  Triglycerides: High Density Lipoprotein (HDL): 50-90 mg/dL Fasting Blood Glucose: 70-85 mg/dL Blood Pressure: less than 120 systolic and less than 80 diastolic Waist Circumference: Triglyceride to HDL ratio: less than 1
9/23/202424 minutes, 51 seconds
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1235: Valuable Questions for Meaningful Results

Have you found that you're able to justify just about everything? You want to lose weight but find you can totally justify indulging or overindulging? You want to get out of debt but you're really good at justifying spending money on something you don't need? This episode is for you! And, if you don't have it yet, you can get 100 of my favorite, most helpful questions by heading over to my instagram page, commenting THINKER on any post, and following the DM prompts.  If you aren't yet enrolled in Upgrade, follow this link to see everything we cover and unlock a 24 hour opportunity to get lifetime access for less than $100!
9/21/202420 minutes, 7 seconds
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1234: Beware of This Strategy To Keep You Fat, Depressed & Medicated

Have you heard of Dr. Casey Means and her new book Good Energy? We're going to do an upcoming full book review episode but today we're laying the foundation of what's happening in this country and what we can do about it.  Check out Dr. Casey Means on Tucker Carlson's podcast  
9/16/202418 minutes, 54 seconds
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1233: Are You Stuck in a Loop? (Chasing Cupcakes)

Do you feel like you're constantly looping between how you feel about the problem, what you're going to do about it, your plans and commitments to change, but never really landing on a permanent change? We're talking about that very loop and how to get out of it!  If you haven't checked out Upgrade, you can get all the information here: primalpotential.com/emotionaleating  
9/14/202421 minutes, 38 seconds
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1232: Making Friends, Keeping Them & My Mistakes

A lack of relationships and a lack of connection were huge factors in my struggle with food and my weight. Today, we're going there. Vulnerable episode, but I know this is an issue for many folks, so let's talk about it! 
9/9/202427 minutes, 58 seconds
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1231: Get Better At Your Inside Job (Chasing Cupcakes)

This might be my FAVE PART of Chasing Cupcakes, no joke. Listen, share, listen again and take massive creative, energetic action!  If you haven't, join us in our upcoming Strong Foundations cohort! Learn more and sign up here:  http://primalpotential.com/strongfoundation/
9/7/202428 minutes, 12 seconds
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1230: If You Care About Longevity, Metabolism and Mitigating Disease Risk - Must Listen

I hear so many people stress over how frustrating it is that "everything" seems to be unhealthy. They feel like they need to worry about their skin care, their hair care products, their laundry detergents and of course their food and water. But I ask these people: are you capitalizing on the big rocks? Are you dialed in with the biggest needle movers? Many are not.  Today we're talking about one of the biggest needle movers of them all. You don't want to miss it.  Grab your spot in our upcoming Strong Foundations 5-week cohorts. It kicks off September 9th and you can sign up now! primalpotential.com/strongfoundation/
9/2/202445 minutes, 17 seconds
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1229: External Goals Versus Internal Targets (Get Better Results This Time - Chasing Cupcakes)

If you're struggling to get results and it feels like nothing works or you can't/don't sustain the results you work hard to create, this episode is for you!  If you want to check out the Upgrade details and get a 24 hour discount window, head to primalpotential.com/emotionaleating/
8/31/202425 minutes, 3 seconds
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1228: Here's Your Kick In The Butt

You're welcome! If you need a kick in the butt that comes from a loving place with some practical suggestions added to it, this one is for you!  To join me in Upgrade, head here: primalpotential.com/emotionaleating/
8/26/202418 minutes, 1 second
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1227: How to Change Your Beliefs & Thought Patterns

To learn more and get more support in this area, check out the free 2-page outline of the tools, resources and perspectives I teach in my Upgrade program: primalpotential.com/emotionaleating/
8/24/202426 minutes, 11 seconds
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(Consistency Series - 365 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/21/20244 minutes, 37 seconds
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(Consistency Series - 364 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/20/20243 minutes, 21 seconds
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1226: The 1 Question I'm Focusing on For Faster, Happier Progress

Here's the #1 question I've been focused on asking myself (and others) lately! To get my free overview of 12 resources to overcome emotional eating and become a better thinker, head to primalpotential.com/emotionaleating/
8/19/202410 minutes, 25 seconds
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(Consistency Series - 363 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/18/20242 minutes, 41 seconds
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1225: The Single Most Effective Change You Can Make

primalpotential.com/emotionaleating/ primalpotential.com/emotionaleating/
8/17/202427 minutes, 2 seconds
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(Consistency Series - 362 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/16/20243 minutes, 9 seconds
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(Consistency Series - 361 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/15/20244 minutes, 15 seconds
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(Consistency Series - 360 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/14/20243 minutes, 15 seconds
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1224: Selling Yourself on the Solution/Success

The other day I was asked for examples about the stories I tell myself. I said, "Sure! Do you want helpful stories I tell myself or harmful ones?" She replied, "How about 2 of each?" So, here you go plus how you can recognize and upgrade the stories you tell yourself. Why does this matter? Because your choices flow from these stories! If you want the free outlne of everything we go through together in Upgrade, head here: primalpotential.com/emotionaleating/
8/12/202424 minutes, 35 seconds
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(Consistency Series - 358 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/11/20242 minutes, 28 seconds
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(Consistency Series - 359 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/11/20242 minutes, 46 seconds
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1223: Chasing Cupcakes - Stop Holding Yourself Back

I'm honestly obsessed with this chapter and it might be the most life changing episode you could ever hear. Please listen, share it and get the free description of everything we cover together in our new Upgrade program. Just head to primalpotential.com/emotionaleating/
8/10/202433 minutes, 18 seconds
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(Consistency Series - 357 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/9/20242 minutes, 57 seconds
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1222: Personal Update on The Twins

Happy Birthday Piper & Charlie! 
8/8/202431 minutes, 17 seconds
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(Consistency Series - 356 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/7/20243 minutes, 5 seconds
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(Consistency Series - 355 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/6/20243 minutes, 33 seconds
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1221: GI MAPs, Food Sensitivity Tests with Dr. Beth Westie

Do you have gut issues? Skin issues? Hormonal issues? Anxiety or depression? You're going to want to tune into this conversation about GI Maps, Food Sensitivity tests and so much more.  To connect with all things Dr. Beth Westie, check out her website here.  Here's the GI Map I purchased through Dr Beth which includes a consult with her team. Use the code ELIZABETH for 10% off.  Here's the Food Sensitivity Test I purchased through Dr Beth which includes a consult with her team. Use the code ELIZABETH for 10% off.  To watch the video version of this episode and see my full test results, go to the Primal Potential YouTube channel. 
8/5/202458 minutes, 8 seconds
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(Consistency Series - 354 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches
8/4/20243 minutes, 26 seconds
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1220: Chasing Cupcakes - How To Overcome What Holds You Back

We're going through another chapter in Chasing Cupcakes! If you know someone who loves the book, share this episode with them!  Also - to grab that free overview of Upgrade, head to primalpotential.com/emotionaleating/
8/3/202423 minutes, 10 seconds
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(Consistency Series - 353 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/2/20243 minutes, 2 seconds
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(Consistency Series - 352 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/1/20244 minutes, 16 seconds
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(Consistency Series - 351 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/31/20243 minutes, 32 seconds
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(Consistency Series - 350 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/30/20243 minutes, 35 seconds
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1219: Answers Around My Gut, My Anxiety and What I'm Doing About It

Let's talk about what I've learned about my gut health, my immune system, my food sensitivities and my anxiety. Let's talk about how I got all this information and what, if anything, it's changed in my approach.  Interested in doing a GI Map? I'm SO GLAD I did! Use the code ELIZABETH to save 10% This is the food sensitivity test I took and same deal, the code ELIZABETH will save you 10%, but please listen to the full episode before you buy it!  If you want the free resource on everything I'm training on inside UPGRADE head to primalpotential.com/emotionaleating/
7/29/202432 minutes, 2 seconds
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(Consistency Series - 349 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/28/20243 minutes, 54 seconds
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1218: Chasing Cupcakes - How to Stop Procrastinating

Do you keep telling yourself you'll do it later or start tomorrow? This one is for you. Know someone who thinks that way? Send this episode to them!  If you know you need to upgrade the way you make decisions, join me in UPGRADE now! It starts as soon as you sign up! In fact, head here and get a full, free outline of all that we go through in UPGRADE and then decide!  >>> primalpotential.com/emotionaleating/
7/27/202422 minutes, 8 seconds
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(Consistency Series - 348 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/26/20245 minutes, 14 seconds
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(Consistency Series - 347 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/25/20244 minutes, 3 seconds
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(Consistency Series - 346 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/24/20245 minutes, 11 seconds
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(Consistency Series - 345 of 365)

Consistency applied - every day!  If you want to apply these concepts and be coached by me through your application, check out UPGRADE! This powerful coaching program will help you stop relying on willpower to change your decisions but will fundamentally upgrade the WAY you make decisions.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/23/20243 minutes, 27 seconds
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1217: 10 Lessons to Upgrade Your Life

If you do even one of these 10 things, I feel confident you'll see great results! I'd love to hear which of these 10 hit home the most!  Join me in our new UPGRADE program! 
7/22/202427 minutes, 26 seconds
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(Consistency Series - 344 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/21/20243 minutes, 15 seconds
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1216: Chasing Cupcakes - The Power Your Need (Check Your Ego)

We're going through Chasing Cupcakes and this is easily the most popular series we've ever done on the podcast. If you need a kick in the pants to stop putting off change, listen to this episode. And while you're here, get started in UPGRADE today!  Join Upgrade here
7/20/202421 minutes, 19 seconds
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(Consistency Series - 343 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/19/20243 minutes, 49 seconds
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(Consistency Series - 342 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/18/20242 minutes, 56 seconds
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(Consistency Series - 341 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/17/20243 minutes, 55 seconds
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(Consistency Series - 340 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/16/20243 minutes, 8 seconds
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1215: Willpower Versus Discipline and Making It All Easier!

Are willpower and discipline the same? Are they different? Can you make them easier? How? Join me in Upgrade! It starts as soon as you do! primalpotential.com/upgrade/
7/15/202419 minutes, 42 seconds
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(Consistency Series - 339 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/14/20243 minutes, 48 seconds
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1214: Chasing Cupcakes - How To Make Sure Your Effort Produces Results

I hate to break it to you, but effort and progress aren't synonymous. You can try your face off and get absolutely no where. So let's talk about how to make sure your effort produces results.  One way is to join me in UPGRADE today! Click here to grab your spot! 
7/13/202425 minutes, 10 seconds
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1213: 10 YEARS & A Huge Opportunity

We are celebrating 10 years of Primal Potential! Join me for an opportunity to UPGRADE how you make decisions and transform your perspective so that every plan works because YOU work.  primalpotential.com/upgrade   
7/12/202426 minutes, 41 seconds
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(Consistency Series - 338 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/11/20243 minutes, 18 seconds
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(Consistency Series - 337 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/10/20243 minutes, 18 seconds
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(Consistency Series - 336 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/9/20245 minutes, 1 second
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1212: How to Stop Letting Circumstance Change Your Responsibility

Breaking: circumstance doesn't change your responsibility.  Quite obviously, even on my busy days, even on days I don't feel well - I still take care of my kids. They still eat 3 meals. They still get their diapers changed.  Why? Because it matters.  Well, what about your health? Why do you keep letting a myriad of circumstances change the responsibility you take for your health? Let's talk about it! 
7/8/202422 minutes, 12 seconds
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(Consistency Series - 335 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/7/20243 minutes, 23 seconds
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1211: Get Off The Hard Road (and On The Easy One) - Chasing Cupcakes

We're continuing our updated commentary on Chasing Cupcakes - today we're contrasting the hard road versus the easier road and how to make the shift. 
7/6/202424 minutes, 47 seconds
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(Consistency Series - 334 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/5/20242 minutes, 59 seconds
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(Consistency Series - 333 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/4/20242 minutes, 51 seconds
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(Consistency Series - 332 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/3/20243 minutes, 12 seconds
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(Consistency Series - 331 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/2/20241 minute, 56 seconds
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1210: What I Learned About Carbs

I recently learned something about my body's present ability to process carbs and I just HAVE to share it with it! I'm also going to share what type of messaging from podcasters, coaches or "influencers" that should automatically disqualify them from having any impact on your choices! 
7/1/202425 minutes, 24 seconds
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(Consistency Series - 330 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/30/20243 minutes, 3 seconds
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1209: Information Versus Implementation (Chasing Cupcakes)

We're reading together and I've got a lot of personal commentary!  I hope you'll join me as we explore Chasing Cupcakes together! 
6/29/202423 minutes, 7 seconds
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(Consistency Series - 329 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/28/20243 minutes, 49 seconds
Episode Artwork

(Consistency Series - 328 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/27/20242 minutes, 43 seconds
Episode Artwork

(Consistency Series - 327 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/26/20243 minutes, 15 seconds
Episode Artwork

(Consistency Series - 326 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/25/20242 minutes, 56 seconds
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1208: 8 Things I Do Consistently (That I Wasn't Doing a Year Ago)

My habits and routines have changed a bit over the last year and today I'm sharing 8 habits that I'm very consistent with that I was not doing last year.  Mentioned In Today's Episode:  The portable red light I'm obsessed with (following my link OR using my code elizabethbenton saves you $280) The infrared sauna I have (my link saves you up to $600) Gut Hero - the microbial cleanse supplement I'm obsessed with right now! Code PRIMAL to save. I take this 1 hour before my sauna session (you could do hot bath instead of sauna) Nutiva Cell Detox - this is the 2nd supplement in my sauna detox protocol. I take it 30 min (ish) after Gut Hero and then jump in the sauna for 30 min. 
6/24/202436 minutes, 50 seconds
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(Consistency Series - 325 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/23/20243 minutes, 9 seconds
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1207: Live Commentary Version - Chasing Cupcakes Prologue

Believing more in the past and the problem than in the solution and the present.  We're doing something fun! Updated, real-time commentary on Chasing Cupcakes! I can't wait for you to listen! 
6/22/202435 minutes, 15 seconds
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(Consistency Series - 324 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/21/20243 minutes, 54 seconds
Episode Artwork

(Consistency Series - 323 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/20/20243 minutes, 55 seconds
Episode Artwork

(Consistency Series - 322 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/19/20244 minutes, 3 seconds
Episode Artwork

(Consistency Series - 321 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/18/20242 minutes, 56 seconds
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1206: 80% Divorce Rate & My Marriage

Well. Why not? Let's talk about it. Our relationships have a significant impact on our health, so I think we should go there. I'd love to hear your thoughts! 
6/17/202427 minutes, 55 seconds
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(Consistency Series - 320 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/16/20243 minutes, 29 seconds
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1205: Don't Buy These Programs/Plans

Buyer beware! Here's what I recommend you stay away from and why!  Mentioned In This Episode:  Check out a super clean & delicious whey isolate protein powder. Use the code BENTON at checkout to save $10 on your first order! 
6/15/202419 minutes, 38 seconds
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(Consistency Series - 319 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/14/20244 minutes, 6 seconds
Episode Artwork

(Consistency Series - 318 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/13/20244 minutes, 21 seconds
Episode Artwork

(Consistency Series - 317 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/12/20244 minutes, 34 seconds
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(Consistency Series - 316 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/11/20243 minutes, 32 seconds
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1204: 3 Things to Avoid, 3 Things to Embrace

if you want to get unstuck and permanently break free from the struggle bus, avoid this 3 things and embrace these next 3!
6/10/202420 minutes, 21 seconds
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(Consistency Series - 315 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/9/20243 minutes, 46 seconds
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1203: I Think *This* Might Be Why You're Still Struggling

How is it that we know more than ever and we want our goals as much as ever, but so many people still feel stuck? What we're talking about today is a big, big piece of the puzzle.  This is one to share!  Mentioned in Today's Episode: Reach out to me to talk about grabbing a spot inside The Consistency Course!  Get Fit20 if you're looking for a super clean, delicious protein powder. Use the code BENTON at checkout to save $10 on your first order.   
6/8/202421 minutes, 4 seconds
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(Consistency Series - 314 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/7/20242 minutes, 51 seconds
Episode Artwork

(Consistency Series - 313 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/6/20242 minutes, 44 seconds
Episode Artwork

(Consistency Series - 312 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/5/20243 minutes, 14 seconds
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(Consistency Series - 311 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/4/20242 minutes, 20 seconds
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1202: My Fave New App (It's Free & Why You Need It)

I'm NOT an app or gadget person. I don't play games on my phone and I consider myself a minimalist in most things. BUT! This app is a GREAT way to protect your health and understand your body better!  Mentioned in Today's Episode:  Dminder app - check it out and let me know what you think! 
6/3/202429 minutes, 47 seconds
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(Consistency Series - 310 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/2/20242 minutes, 46 seconds
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1201: High Cholesterol? What Should Concern You (What You Need to Look at and Why)

I asked the Primal Potential FB group what you guys wanted to talk about today and the first few questions were about high cholesterol and when you should be concerned. So, we're going there today!  Chris Kresser on High Cholesterol  
6/1/202428 minutes, 55 seconds
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(Consistency Series - 309 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/31/20242 minutes, 11 seconds
Episode Artwork

(Consistency Series - 308 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/30/20242 minutes, 11 seconds
Episode Artwork

(Consistency Series - 307 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/29/20243 minutes, 54 seconds
Episode Artwork

(Consistency Series - 306 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/28/20242 minutes, 23 seconds
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1200: This Is Actually a "Big Rock" for Health and Not Enough People Act On It!

Lots of people have heard about this but not nearly enough folks take it seriously and make changes accordingly. Fortunately, the changes are super easy to implement and don't take much, if any, sacrifice!  We're talking about the ways that artificial light at night can absolutely wreck your health and your overall immune system, increasing your risk of just about every disease you can think of.  Mentioned In Today's Episode:  Here are the blue blockers I have!
5/27/202422 minutes, 20 seconds
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(Consistency Series - 305 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/26/20243 minutes, 2 seconds
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1199: These Cheap Imitations Don't Hit

Feel like it's never enough? Never enough energy? Never enough rest? Never enough pleasure? Never enough sugar? This one is for you! 
5/25/202410 minutes, 10 seconds
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(Consistency Series - 304 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/24/20243 minutes, 52 seconds
Episode Artwork

(Consistency Series - 303 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/23/20242 minutes, 28 seconds
Episode Artwork

(Consistency Series - 302 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/22/20243 minutes, 15 seconds
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(Consistency Series - 301 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/21/20242 minutes, 41 seconds
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1198: Tough Love on Fear of Failure Limiting You

Is fear of failure holding you back? Buckle up for some straight talk! 
5/20/202420 minutes, 35 seconds
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(Consistency Series - 300 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/19/20242 minutes, 25 seconds
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1197: Mistakes of Competency? Or Mistakes of Integrity?

Are you making mistakes of competency or mistakes of integrity? They say "when you know better, you do better" but I don't think that's usually the case.  Moreoever, if you're making a decision even though you know better, how do you make a shift out of that pattern? Mentioned in Today's Episode:  Check out Fit20 - they whey isolate protein we use and love! Use the code BENTON at checkout to save $10 on your first order.  This is the Ninja Creami my husband got me for Mother's Day
5/18/202421 minutes, 22 seconds
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(Consistency Series - 299 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/17/20242 minutes, 28 seconds
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(Consistency Series - 298 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/16/20242 minutes, 28 seconds
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(Consistency Series - 296 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/14/20244 minutes, 12 seconds
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1196: My 100 Day Anxiety Protocol

This is not medical advice. I'm not a doctor, I'm not a mental health professional. If you are struggling with your physical or mental health, please seek medical attention!  On today's episode I'm sharing an experiment I'm doing with/for myself to observe it's impact on my postpartum anxiety.  Mentioned In Today's Episode:  Today is the last day to join Strong Foundations! Click here to learn more and grab your spot.  Celtic salt from Amazon  LMNT (I LOVE their new seltzers!) Blue Blocking glasses
5/13/202426 minutes, 47 seconds
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(Consistency Series - 297 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/13/20242 minutes, 29 seconds
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(Consistency Series - 295 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/12/20244 minutes, 18 seconds
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1195: Your Questions About Strength Training, Nutrition for Fitness & Pelvic Floor

I have Morgan Bungerz on the show today! We're answering your questions about fitness, fat loss, heart rate zones, pelvic floor, push-ups and more! Join us inside Strong Foundations! Here's your link to learn more and register.  Here's my fave protein powder - Fit20
5/11/202447 minutes, 56 seconds
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(Consistency Series - 294 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/10/20243 minutes, 14 seconds
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(Consistency Series - 293 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/9/20242 minutes, 51 seconds
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(Consistency Series - 292 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/8/20243 minutes, 51 seconds
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(Consistency Series - 291 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/7/20242 minutes, 20 seconds
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1194: Your Fat Cells and Insulin (What You Didn't Know)

We talk a lot about insulin's role as a major player in your pursuit of fat loss, but what about insulin's role on your fat cells specifically? Let's talk about and let's talk about what you can do to set yourself up for easier and faster (lasting) fat loss!  Mentioned In Today's Episode:  Join us inside of Strong Foundations by going to this link: primalpotential.com/strongfoundation/
5/6/202430 minutes, 48 seconds
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(Consistency Series - 290 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/5/20242 minutes, 10 seconds
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1193: The Skill of Scaling (You Can ALWAYS Do Something) with Morgan Bungerz

Have you ever quit a workout program because it felt beyond your fitness level? Or because you didn't have the "right" equipment? Maybe you never got started because it bothered your knees or your shoulder. Maybe you didn't do it because you thought you didn't have enough time.  We need to build the skill of scaling and that's exactly what Morgan and I are teaching today (with so many examples).  To join us in Strong Foundations (which starts May 13) - sign up here: primalpotential.com/strongfoundation To watch the video version of this training, follow the link below and fast forward through the first 10 minutes of chit chat.  https://event.webinarjam.com/go/replay/9/m9z1kugszc2cg  
5/4/20241 hour, 20 minutes, 41 seconds
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(Consistency Series - 289 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/3/20242 minutes, 47 seconds
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(Consistency Series - 288 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/2/20242 minutes, 25 seconds
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1192: Sunlight, Red Light and My Personal Practice

Morning light is unique in the type of light it delivers and it's impact.  Morning light uniquely activates the conversion of tryptophan to to serotonin and phenylalanine to dopamine.  Today I'm diving into the pathways activated by morning sunlight, how red light can be part of our health routine and my own personal practice with both sunlight and red light.  Mentioned in Today's Episode: Weds May 1st kicks off Lumebox's biggest sale of the year - 50% off for 72 hours or while supplies last. Follow this link and/or use the code elizabethbenton  
5/1/202432 minutes, 12 seconds
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(Consistency Series - 287 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
5/1/20242 minutes, 43 seconds
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(Consistency Series - 286 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/30/20244 minutes, 21 seconds
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1191: This Will Change Everything (For Your Health, Happiness & Goals)

If you like our science episodes, you'll love this one AND it will change everything related to the pursuit of your goals and your overall happiness in love.  Mentioned In Today's Episode: Check out the book Dopamine Nation
4/29/202428 minutes, 25 seconds
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(Consistency Series - 285 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/28/20244 minutes, 12 seconds
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1190: A Convo with my Husband, Chris

Tune in for a casual, kinda-funny conversation about life, parenting and relationships with my husband Chris. 
4/27/202451 minutes, 27 seconds
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(Consistency Series - 284 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/26/20242 minutes, 28 seconds
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(Consistency Series - 283 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/25/20243 minutes, 35 seconds
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(Consistency Series - 282 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/24/20243 minutes, 20 seconds
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(Consistency Series - 281 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/23/20242 minutes, 16 seconds
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1189: 8 Moves that Give You the Biggest Bang for Your Training Buck (New Free Resource Available)

If you don’t strength train effectively and consistently, I have to believe that it’s because either you don’t know how OR you don’t understand why it’s so damn important.  Fortunately, we’re going to help with both. Mentioned in Today’s Episode: Get our free resource with the elite 8 moves that give you the biggest bang for your buck when strength training. Head over to my instagram account and comment elite8 (all one word) on any post and it will be DM’d to you. When you access that free download, you’ll also automatically receive our free 3-day mini video training (beginning the following day). Morgan and I are also hosting a totally free webinar on Monday April 29th at 8p ET all about developing the skill of scaling. Here’s the link to register for that free training: https://event.webinarjam.com/register/9/qq0pnt3 Lastly, get on the wait list for our next Strong Foundations cohort here: primalpotential.com/work-with-me/
4/22/20241 hour, 55 seconds
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(Consistency Series - 280 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/21/20242 minutes, 38 seconds
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1188: Stop Talking Yourself OUT of Discipline

This is something I see clients doing and they don't even REALIZE they're so darn good at talking themselves out of the work. Let's chat about it!  Mentioned In Today's Episode:  This is the protein powder we use and love. Using the code BENTON at checkout saves you $10 on your first order! 
4/20/202418 minutes, 56 seconds
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(Consistency Series - 279 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/19/20243 minutes, 11 seconds
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(Consistency Series - 278 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/18/20244 minutes, 25 seconds
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(Consistency Series - 277 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/17/20242 minutes, 43 seconds
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(Consistency Series - 276 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/16/20243 minutes, 2 seconds
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1187: My Recent Embarrassment + Taking Radical Responsibility

I recently got called out in a way that was SPOT ON, but also stung quite a bit. Today I'm sharing that story and talking about what it looks like, and how it changes things, when we take radical responsibility. 
4/15/202416 minutes, 7 seconds
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(Consistency Series - 275 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/14/20243 minutes, 23 seconds
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1186: Turning a Let Down into a Level Up

This is a MUST LISTEN for anyone struggling to get results!  Mentioned in Today's Episode: Fit20 - the protein powder we use - the code BENTON at checkout saves you $10 on your first order
4/13/202421 minutes, 13 seconds
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(Consistency Series - 274 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/12/20243 minutes, 39 seconds
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(Consistency Series - 273 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/11/20243 minutes, 21 seconds
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(Consistency Series - 272 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/10/20244 minutes, 9 seconds
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(Consistency Series - 271 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/9/20242 minutes, 46 seconds
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1185: Strategies for Dealing with Constant Overwhelm

Overwhelm is usually a symptom of another problem. Often, it's a sign that we are doing too much thinking and not enough acting. It's often a sign that we're on the sidelines when we need to get in the game. Today we are going to talk about things that drive overwhelm (like a desire for certainty) and what we can do to get beyond it. 
4/8/202424 minutes, 33 seconds
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(Consistency Series - 270 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/7/20242 minutes, 17 seconds
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1184: Breaking YOUR Cycle of "Stuck"

Ever feel stuck? Either stuck in a loop of two steps forward and two steps back or stuck in action, fear or frustration...let's talk about how to break free! Mentioned In Today's Episode:  My favorite protein powder! Use code BENTON at checkout to save $10 on your first order!
4/6/202421 minutes, 54 seconds
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(Consistency Series - 269 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/5/20243 minutes, 42 seconds
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(Consistency Series - 268 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/4/20242 minutes, 34 seconds
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(Consistency Series - 267 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/3/20243 minutes, 17 seconds
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(Consistency Series - 266 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
4/2/20242 minutes, 44 seconds
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1183: The 3 Killers

There are 3 things (the same things) responsible for driving:  anxiety & depression psychiatric conditions cancer vasular disease immune conditions endocrine disorders obesity and more Today we are going to break down each of these 3 killers and what we can do to reduce their impact on our bodies.  If you want to learn more about seed oils, listen to episode 1069 of this podcast! 
4/1/202424 minutes, 30 seconds
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(Consistency Series - 265 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/31/20243 minutes, 42 seconds
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1182: 5 Tips to Make Healthy Eating Easier

Even if you're already in a good rhythm, this episode has some perspectives you won't want to miss!  I hope you'll join us in The Consistency Course - your life can be dramatically different in less time than you think. Here's the link to get started: primalpotential.com/tcc22/  
3/30/202426 minutes, 38 seconds
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(Consistency Series - 264 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/29/20243 minutes, 12 seconds
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(Consistency Series - 263 of 365)

One of the most powerful tools around creating consistency! 
3/28/20244 minutes, 55 seconds
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(Consistency Series - 262 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/27/20243 minutes, 24 seconds
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BONUS: Stuck in A Cycle (and Hampsters)

Hi guys! Last night I went live to answer any and all questions about The Consistency Course and it actually ended up including some great conversations about the cycle many get stuck in where they just aren't making meaningful progress. Maybe you know the cycle... You get motivated enough to start and things are going well for a while... Then either because of temptation, boredom, change of routine, etc - you ease off the behavior change.  Results slow. Results stop.  You drift. Avoid. Mull it over.  Until.... Resentment and frustration build enough to push you back over into motivation and you start again.  Even though this was an impromptu live QA, there's some great nuggets I hope you'll listen for!  And, join me in The Consistency Course!
3/27/202442 minutes, 31 seconds
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(Consistency Series - 261 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/26/20242 minutes, 46 seconds
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1181: 10x Your Results with This Self-Assessment

What's the most important area of your life? How often do you perform a self-assessment in that area? Like a concrete, specific one? How could we have something that is so critically important and not take the time to go through a meaningful process of reviewing results and making adjustments according to what we observe? Today I want to walk you through an assessment of one specific area of your life.  Are you ready to join me inside The Consistency Course!? Can't wait to work with you and help you change your life! 
3/25/202440 minutes, 14 seconds
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(Consistency Series - 260 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/24/20242 minutes, 14 seconds
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1180: The #1 Shift Required for Consistency

We are going deep into why consistency STILL feels like a struggle for most! Don't skip this!  Join The Consistency Course before it closes on March 31st! 
3/23/202430 minutes, 31 seconds
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(Consistency Series - 259 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/22/20241 minute, 34 seconds
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(Consistency Series - 258 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/21/20244 minutes, 3 seconds
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(Consistency Series - 257 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/20/20243 minutes, 43 seconds
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(Consistency Series - 256 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/19/20243 minutes, 23 seconds
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1179: How I Fixed My Inconsistency

No joke, I used to be the most inconsistent person on the planet. It impacted my ability to write my books, it impacted my nutrition, fitness, finances, business, relationships and more. Today I'm going to show you a very simple approach to overcoming inconsistency.  If you haven't yet, please be sure to register for my free training coming up on Thursday March 21 at 8p ET. Here's the link! 
3/18/202420 minutes, 59 seconds
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(Consistency Series - 255 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/17/20243 minutes, 27 seconds
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1178: How to STOP an Unwanted Behavior

If you were my girlfriend in real life, we'd probably have lots of chats about children. And if you ever told me that you really want to stop yelling at your kids, I'd tell you not to start with stopping. If you told me that you want to stop snacking, I'd tell you not to start with stopping. Let's explore how I think you can more effectively stop an unwanted habit.  Mentioned in Today's Episode:  Register now for our upcoming free training!  Give Kids' Mood a try and use the code BENTON at checkout to save $10 on your first order
3/16/202414 minutes, 45 seconds
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(Consistency Series - 254 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/15/20242 minutes, 47 seconds
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(Consistency Series - 253 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/14/20244 minutes, 4 seconds
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(Consistency Series - 252 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/13/20243 minutes, 41 seconds
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(Consistency Series - 251 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/12/20242 minutes, 10 seconds
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1177: 4 Things Keeping People Stuck in Their Struggle and 4 Ways to Get Unstuck

Make sure to register for our upcoming training on a 4-part framework to break out of all-or-nothing thinking and create consistency you WANT to commit to! It's Thursday March 21st at 8p ET and you are going to want to be there live! Mark your calendar. Register here.  Today we are talking about 4 things that keep people stuck in their struggle and 4 ways to break free!
3/11/202433 minutes, 54 seconds
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(Consistency Series - 250 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/10/20242 minutes, 11 seconds
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1176: Is This Mistake Keeping You From Consistency?

I'm gonna tell you an expensive mistake that cost us a lot and we're gonna talk about how this very thing is likely keeping you from consistency.  Mentioned in Today's Episode:  Make sure to register for our upcoming training on March 21st at 8p ET Checkout Fit20 and use the code BENTON at checkout to save $10 on your first order
3/9/202414 minutes, 49 seconds
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(Consistency Series - 249 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/8/20242 minutes, 44 seconds
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(Consistency Series - 248 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/7/20244 minutes, 9 seconds
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(Consistency Series - 247 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/6/20242 minutes, 53 seconds
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(Consistency Series - 246 of 365)

We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/5/20242 minutes, 16 seconds
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1175: Clearing Your Garbage (Past Crap)

I'm hosting a totally free, live training to help you build a plan you WANT to follow on a SOLID foundation. Join me on Thursday March 21st at 8p ET. You have to register to attend and you can do so at this link! 
3/4/202416 minutes, 56 seconds
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(Consistency Series - 245 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/3/20243 minutes, 29 seconds
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1174: Your Priorities Versus Your Plans

What are your priorities? Do you know? Do your "yes's" reflect that? Your nos? Does your time reflect that?  Your choices? Mentioned In Today's Episode: We have a really exciting free, live training coming up on Thursday March 21 at 8p ET. Register now to save your spot and let me help you create your own personal protocol that addresses YOUR unique needs, history and preferences. Fit20 (use code BENTON to save $10 on your first order)
3/2/202421 minutes, 7 seconds
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(Consistency Series - 244 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
3/1/20242 minutes, 54 seconds
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(Consistency Series - 243 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/29/20242 minutes, 23 seconds
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(Consistency Series - 242 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/28/20244 minutes
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(Consistency Series - 241 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/27/20242 minutes, 22 seconds
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1173: Cutting Sugar - Tips & Strategies

I recently shared that I'm presently (not permanently) not eating sugar. I got a lot of questions around if I cut it out cold turkey, if I've experienced side effects and how I handle cravings and temptation.  Today I'm sharing my strategies and tools!  Mentioned in Today's Episode:  LMNT Chocolate Medley   
2/26/202435 minutes, 18 seconds
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(Consistency Series - 240 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/25/20243 minutes, 3 seconds
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1172: Guaranteed To Get You Into Action

Do you ever struggle with thoughts like "I'll do it later" or "I'll start tomorrow"? This is the episode you need to hear again and again. It is truly guaranteed to get you into action! Mentioned In Today's Episode:  Join me inside The Consistency Course Check out Fit20 and use the code BENTON at checkout to save $10 on your first order
2/24/202420 minutes, 37 seconds
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(Consistency Series - 239 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/23/20243 minutes, 32 seconds
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(Consistency Series - 238 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/22/20245 minutes, 32 seconds
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(Consistency Series - 237 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/21/20243 minutes, 35 seconds
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(Consistency Series - 236 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/20/20243 minutes, 23 seconds
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1171: 4 Tips to Improve Your Strategy and Results (from the Movie Moneyball)

Ever seen the movie Moneyball with Brad Pitt? It actually offers some really effective strategies we can implement to get better results (with less effort).  Mentioned in Today's Episode:  Join me inside The Consistency Course! 
2/19/202420 minutes, 52 seconds
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(Consistency Series - 235 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/18/20243 minutes, 20 seconds
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1170: Urgent - Difference Between Consistency & Perfection

I recently shared my daily action items that are producing weight loss (for me) and dramatically increased energy. I got some interesting feedback and want to break it down with you.  Mentioned In Today's Episode:  Fit20 (use code BENTON to save $10 on your first order) Join me in The Consistency Course to select action items that are appropriate, sustainable and result producing for YOU
2/17/202451 minutes, 26 seconds
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(Consistency Series - 234 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/16/20243 minutes, 30 seconds
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(Consistency Series - 233 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/15/20243 minutes, 52 seconds
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(Consistency Series - 232 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/14/20243 minutes, 24 seconds
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(Consistency Series - 231 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/13/20242 minutes, 34 seconds
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1169: EB Issues A 1-Day Challenge Re: Fake Flavors and Processed Foods

Do not outsource your health to the marketing department.  Do not outsource your hunger, your cravings, your satiety or your willpower to the marketing department.  Will you take on the 1-day challenge? I want to hear from you! Mentioned in Today's Episode Check out episodes 140 and 141 of the Primal Potential podcast! A good read: The Dorito Effect  
2/12/202428 minutes, 28 seconds
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(Consistency Series - 230 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/11/20244 minutes, 41 seconds
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1168: 5 Examples of How to Upgrade Your Thinking

If you've ever thought:  this one thing won't hurt I already messed up so I might as well... It's not even working so what's the point I'm just stuck and in a funk I can't get out of  I'm really behind You need to hear this episode about actual ways to upgrade your thinking! Mentioned in Today's Episode:  Join us inside of Strong Foundations!  Start 10x Mindset today! Check out Relief+ and be sure to use my coupon code BENTON to save $10 on your first order
2/10/202428 minutes, 4 seconds
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(Consistency Series - 229 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/9/20245 minutes, 36 seconds
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BONUS: If You're Struggling, We Need to Have this Talk

Are you frustrated with your choices? Disappointed with your lack of follow through? Expect more from yourself? Wonder if you'll ever get your sh*t together? Let's talk.  Mentioned In This Episode:  Grab your spot in Strong Foundations! We kick off Monday February 12th! 
2/8/202415 minutes, 44 seconds
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(Consistency Series - 228 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/8/20244 minutes, 30 seconds
Episode Artwork

(Consistency Series - 227 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/7/20244 minutes, 59 seconds
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(Consistency Series - 226 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/6/20241 minute, 52 seconds
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1167: 200+ Pound Weight Loss Success Story of Personal Transformation with Athena Perez

Today we have Athena Perez on the show! If you don't know Athena, you're going to want to follow her journey. Today Athena is sharing not only her struggles with food, using to food to cope, overcoming trauma but also the way she's had to surrender her ego in order to lose well over 200 pounds.  Connect with Athena:  Follow Athena on Instagram Check out Athena's website and buy her book! 
2/5/202450 minutes, 25 seconds
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(Consistency Series - 225 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/4/20241 minute, 59 seconds
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1166: A Tool for Moments When You Want to Give In/Give Up

Doing great until you decide you just don't care? Have a great plan but after a hard day or a night out you talk yourself out of following through on it? Let's talk tools for these moments! Mentioned In Today's Episode:  Join us in Strong Foundations Join The Consistency Course Relief+ (use code BENTON to save $10 on your first order)  
2/3/202419 minutes, 9 seconds
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(Consistency Series - 224 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/2/20242 minutes, 23 seconds
Episode Artwork

(Consistency Series - 223 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
2/1/20242 minutes, 40 seconds
Episode Artwork

(Consistency Series - 222 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/31/20241 minute, 59 seconds
Episode Artwork

(Consistency Series - 221 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/30/20242 minutes, 51 seconds
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1165: Morgan Is Back - Our Clients' Big Wins

We are gearing up for our 2nd Strong Foundations cohort so I'm bringing coach Morgan Bungerz back on the show to talk about our 1st cohort!  Our second 5-week group kicks off Sunday February 11th and you can register here!  If you aren't already, follow Morgan on social media!
1/29/202435 minutes, 49 seconds
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(Consistency Series - 220 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/28/20243 minutes, 9 seconds
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1164: Weight Loss Differences in 40s Vs. 20s

There's one primary thing that I've found to be very different when pursuing weight loss in my 40s compared to my 20s.  Mentioned In Today's Episode:  Join The Consistency Course before our February price hike!  New Mango Edge with Lion's Mane (use the code BENTON at checkout to save $10 on your first order)
1/27/202428 minutes, 1 second
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(Consistency Series - 219 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/26/20242 minutes, 44 seconds
Episode Artwork

(Consistency Series - 218 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/25/20243 minutes, 2 seconds
Episode Artwork

(Consistency Series - 217 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/24/20244 minutes, 58 seconds
Episode Artwork

(Consistency Series - 216 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/23/20244 minutes, 34 seconds
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1163: Red Light, Near Infrared Light, Infrared Light, Saunas and More

We are living in the most toxic time in human history. Today we are talking about ways to reduce your toxic load, some staggering information about toxin exposure and two tools I've been using to help me with detoxification, my portable, wireless red light and my infrared sauna.  Mentioned In Today's Episode:  Portable, wireless red light from Lumebox (code elizabethbenton saves you $250!) Save up to $600 on your Sunlighten Sauna with this link:  https://get.sunlighten.com/primalpotential Research mentioned in today's episode:  https://www.pnas.org/doi/full/10.1073/pnas.2300582121   https://pubs.acs.org/doi/10.1021/acs.est.1c06768
1/22/202430 minutes, 54 seconds
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(Consistency Series - 215 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/21/20243 minutes, 21 seconds
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1162: Live Workshop on Goals & Execution

Today on the podcast I’m sharing with you a replay of a live workshop I hosted this week, taking listeners through my goal setting and achievement framework. If you listened to episode 1155 and wondered how it might apply to your specific goal or challenge, you won’t want to miss this episode! Mentioned In Today’s Episode: The Consistency Course - join us now before the prices go up soon!
1/20/20241 hour, 11 minutes, 55 seconds
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(Consistency Series - 214 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/19/20243 minutes, 9 seconds
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(Consistency Series - 213 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/18/20243 minutes, 17 seconds
Episode Artwork

(Consistency Series - 212 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/17/20244 minutes, 3 seconds
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(Consistency Series - 211 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/16/20243 minutes, 21 seconds
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1161: Revisiting the Golden Rules of Carbs and Fat Loss

Let's talk about:  Carbohydrate quality Carbohydrate quantity Carbohydrate timing Carbohydrate pairing This framework not only supports fat loss, it supports blood sugar balance, energy, focus, hormones, hunger, cravings and more! 
1/15/202431 minutes, 1 second
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(Consistency Series - 210 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/14/20245 minutes, 16 seconds
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1160: Results of My Unintentional 30 Day Weight Loss Experiment

Let me be clear: I didn't set out to do any set number of things for 30 days. There was no 30 day timeframe in my mind. But, after taking things day by day for a month, I stepped back to reflect on what I did and the results I experienced.  Most notably was a massive decrease in my postpartum anxiety. The degree of change felt miraculous. I had significantly more energy, I was in a better mood, focusing better in my work, less irritable with my husband and kids and I lost 10.2 pounds in the 30 days. I'll take it.  Unlike many folks, I'm not holding back some undisclosed hormone therapy or prescription medication. There was none of that, and if there was, I'd be up front about it. What I'm sharing here is everything I did, in detail.  Mentioned In Today's Episode:  The Consistency Calendar The Golden Rules of Carbs and Fat Loss Strong Foundations Red light therapy (my portable, wireless red light) 
1/13/202442 minutes, 32 seconds
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(Consistency Series - 209 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/12/20243 minutes, 58 seconds
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(Consistency Series - 208 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/11/20242 minutes, 34 seconds
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(Consistency Series - 207 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/10/20242 minutes, 53 seconds
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(Consistency Series - 206 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/9/20243 minutes, 32 seconds
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1159: 5 Keys to Getting & Maintaining Momentum

Setting goals is amazing, but do you have a defined approach for getting in action and staying in action? Today I'm walking you through 5 keys to make sure you creating and maintain momentum.  Mentioned In Today's Episode:  Free "Beyond Goals" workshop - Tuesday January 16th @ 8p ET - click here to register 
1/8/202431 minutes, 40 seconds
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(Consistency Series - 205 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/7/20243 minutes, 54 seconds
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1158: 5 Life Lessons I Learned

I've learned a lot through strength training, but there are 5 things in particular I've learned via strength training that have made me a better mom, made me a better business woman, improved the way I prioritize my health and impacted my marriage for the better! If you haven't yet, join me inside Strong Foundations! This is your final opportunity! 
1/6/202422 minutes, 57 seconds
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(Consistency Series - 204 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/5/20246 minutes, 42 seconds
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(Consistency Series - 203 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/4/20246 minutes, 20 seconds
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(Consistency Series - 202 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/3/20244 minutes, 59 seconds
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(Consistency Series - 201 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
1/2/20245 minutes, 14 seconds
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1157: Tools To Make Sure You Actually EXECUTE On Your Intentions

Setting goals is great. Following the process I outlined in episode 1155 certainly increases the odds of your success with defining quarterly benchmarks and daily action items by month.  But, there will still be people who define the work and then don't do it.  They'll say they'll start tomorrow. This one thing won't hurt. They'll get frustrated by slow progress and use that to justify inconsistency.  In today's episode I'm going through a handful of tools you can use to ensure that you actually do execute and you overcome the patterns and perspectives you've used in the past to go off course and miss your target.  To get a download of the questions we reviewed today, head to Instagram or Facebook and direct message me with the word "goals".
1/1/202438 minutes, 17 seconds
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1156: 2023 Year End Review - The Awesome, The Hard, The Changes

What was awesome? What was hard? What changes have I made? What's next? Let's talk about 2023!  Mentioned In This Episode:  My chemex & coffee changes The red light I use daily - my code takes $280 off! Use code elizabethbenton at checkout My sauna: Sunlighten Amplify (enter my name at checkout) Join Strong Foundations The Consistency Calendar Daily Question Cards  
12/31/202355 minutes, 25 seconds
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(Consistency Series - 200 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/31/20232 minutes, 46 seconds
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1155: The Process for Setting Goals You'll Actually Achieve

Have you ever set a clear goal and been super pumped to achieve it but not done the work to get there? Are you skeptical about setting goals because of your history with failing to achieve them?  Today I want to share my process for setting goals that you'll actually achieve this year. Plus, I have a worksheet to help you get into action (and stay in action). To get the free worksheet and a video demo on how to use it, head over to instagram and send me a direct message with the message "2024".  Today's episode is brought to you by thelumebox.com Head there now and use the code elizabethbenton at checkout to get your red light device for $280 off!  If you haven't already, grab your Consistency Calendar to help with the tracking of your daily action items!
12/30/202336 minutes, 33 seconds
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(Consistency Series - 199 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/29/20231 minute, 51 seconds
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(Consistency Series - 198 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/28/20234 minutes, 3 seconds
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(Consistency Series - 197 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/27/20237 minutes
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(Consistency Series - 196 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/26/20234 minutes, 34 seconds
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1154: Your Mitochondria REALLY Matter & Here's What's Hurting Them

Let's go deep into cellular health and what's likely driving a lot of your metabolic and overall health challenges. Plus, what you can do about it starting today!
12/25/202334 minutes, 23 seconds
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(Consistency Series - 195 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/24/20234 minutes, 41 seconds
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1153: The Most Powerful Message of the Year

The single most important and powerful message of 2023 and probably 2024.  Mentioned in Today's Episode:  The Consistency Calendar 10x Mindset Strong Foundations
12/23/202318 minutes, 56 seconds
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(Consistency Series - 194 of 365)

Consistency applied - every day!  Get Your Consistency Calendar 10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/22/20234 minutes, 32 seconds
Episode Artwork

(Consistency Series - 193 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/21/20232 minutes, 51 seconds
Episode Artwork

(Consistency Series - 192 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/20/20234 minutes, 43 seconds
Episode Artwork

(Consistency Series - 191 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/19/20234 minutes, 27 seconds
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1152: Traits Your Trainer MUST Have (Or Run!)

What do we want to look for in a personal trainer?  What types of things should make us run in the opposite direction? And, what's the ONE singular trait Morgan had that made me want to keep coming back to workout no matter what was going on in my life?  If you haven't yet, we'd love to have you join us in Strong Foundations! We start January 8th so you still have time!   
12/18/202347 minutes, 35 seconds
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(Consistency Series - 190 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/17/20233 minutes, 26 seconds
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1151: Stay Ready So You Don't Have to Get Ready

This is one of the greatest pieces of advice I've ever implemented.  In my home. In my business. With my finances: stay ready so you don't have to get ready.  But also - with our health. Our fitness. Our relationships.  Today we're diving into HOW to do this and exploring different strategies for these areas of our lives.  Mentioned In Today's Episode:  Deck of Daily Question Cards
12/16/202326 minutes, 50 seconds
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(Consistency Series - 189 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/15/20233 minutes, 43 seconds
Episode Artwork

(Consistency Series - 188 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/14/20233 minutes, 21 seconds
Episode Artwork

(Consistency Series - 187 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/13/20233 minutes, 6 seconds
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(Consistency Series - 186 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/12/20232 minutes, 32 seconds
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1150: When To Change Your Approach

Are you fighting to make an old approach work in a new season? Let's talk about how to know when you need to change your approach.   
12/11/202337 minutes, 5 seconds
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(Consistency Series - 185 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/10/20233 minutes, 5 seconds
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1149: Improve Your Reactions This Season (Stress, Overwhelm, Loneliness)

It's very likely that your reaction to a stressor is creating a bigger problem in your life than the stressor itself. 🫣 Mentioned In Today's Episode:  Get your 2024 Consistency Calendar Start today with 10x Mindset!
12/9/202320 minutes, 18 seconds
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(Consistency Series - 184 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/8/20235 minutes, 19 seconds
Episode Artwork

(Consistency Series - 183 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/7/20234 minutes, 13 seconds
Episode Artwork

(Consistency Series - 182 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/6/20232 minutes, 37 seconds
Episode Artwork

(Consistency Series - 181 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/5/20233 minutes, 46 seconds
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1148: The Difference Maker: Struggle or Success

The most compelling story wins! Mentioned In Today's Episode:  Join Strong Foundations Join 10x Mindset  Get Your Consistency Calendar Get Your Daily Question Cards   
12/4/202322 minutes, 34 seconds
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(Consistency Series - 180 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/3/20234 minutes, 10 seconds
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1147: 5 Buckets of Personal Development

How do you stack up in each of these 5 areas of personal development? Is one getting a disproprotionate amount of energy, time or attention? Is one not getting enough? And, what do you need to do differently? Information Consistency Relationships Spirituality Mindset Join me inside Strong Foundations! Grab your spot here.  Mentioned in Today's Episode:  Relief+ - use the code BENTON at checkout to save $10 on your first order!   
12/2/202321 minutes, 26 seconds
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(Consistency Series - 179 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
12/1/20234 minutes, 19 seconds
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(Consistency Series - 178 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/30/20233 minutes, 48 seconds
Episode Artwork

(Consistency Series - 177 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Strong Foundations is currently enrolling for our January kickoff. Join here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/29/20233 minutes, 46 seconds
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(Consistency Series - 176 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/28/20233 minutes, 52 seconds
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1146: How to Get In Action Amidst the Obstacles

You're still telling yourself that you're too busy or too tired or you'll do it another time?  This episode is for you.  Don't wait! Join me inside Strong Foundations by clicking here.  https://primalpotential.com/strongfoundation/  
11/27/202324 minutes, 48 seconds
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(Consistency Series - 175 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/26/20233 minutes, 8 seconds
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1144: 4 Changes That Changed Me

The other day I was reflecting on what is different about me - what has changed the most - since I was 350+ pounds, in debt, living paycheck to paycheck and completely unhinged when it came to food and diet culture.  Today I'm sharing the biggest shifts between who I was then and who I am now.  Mentioned in Today's Episode  Grab your spot in Strong Foundations today by click here.  My must-have supplement: Relief+ (use code BENTON at checkout to save $10 on your first order)
11/25/202328 minutes, 18 seconds
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1145: The Most Important Episode of the Year

I did a live training with coach Morgan Bungerz and we went deep into why strength training is so critically important, how to do it effectively, the path to making sure you're safe and avoiding injury and our upcoming collaboration.  Honestly, this is one of the most important episodes of the whole year and I can't wait for you to listen.  Make sure to grab your spot inside our Strong Foundations program!  https://primalpotential.com/strongfoundation/  
11/24/20231 hour, 45 minutes, 54 seconds
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(Consistency Series - 174 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/24/20233 minutes, 23 seconds
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(Consistency Series - 173 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/23/20234 minutes, 53 seconds
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(Consistency Series - 172 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/22/20234 minutes, 4 seconds
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The Most Important Episode of the Year

I did a live training with coach Morgan Bungerz and we went deep into why strength training is so critically important, how to do it effectively, the path to making sure you're safe and avoiding injury and our upcoming collaboration.  Honestly, this is one of the most important episodes of the whole year and I can't wait for you to listen.  Make sure to grab your spot inside our Strong Foundations program!  https://primalpotential.com/strongfoundation/    
11/22/20231 hour, 45 minutes, 54 seconds
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(Consistency Series - 171 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/21/20232 minutes, 32 seconds
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1143: You MUST Separate Signal from NOISE

I listened to a guy talk about his Facebook group for business owners and how he removes EVERYTHING from the group that is "noise" distracting from "signal". He explained that it's like a police scanner. You don't want anything on the channel that distracts from what matters most. It doesn't matter if it's "good" or "funny" - if it's distracting from what matters most, it's gotta go.  I see so much in this idea that explains why we feel overwhelmed, inconsistent or constantly pulled in many directions. I can't wait to hear what you shift as a result of this episode.  Don't miss our 11/21 8p ET free training. You can register here. 
11/20/202323 minutes, 22 seconds
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(Consistency Series - 170 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/19/20234 minutes, 37 seconds
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1142: The Most Neglected Part of Your Body

There's one part of your body you're probably neglecting and it's likely behind the majority of back issues, knee issues, hip issues and ankle issues. I wish I had learned this and prioritized it years ago but I'm glad it's been in the rotation for the last 6 months or so!  Mentioned in Today's Episode:  Make sure to register for the free webinar I'm doing with Morgan Bungerz on 11/21 8p ET. Here's the link to register!
11/18/202322 minutes, 28 seconds
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(Consistency Series - 169 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/17/20234 minutes, 21 seconds
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(Consistency Series - 168 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/16/20232 minutes, 35 seconds
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(Consistency Series - 167 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/15/20234 minutes, 6 seconds
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(Consistency Series - 166 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/14/20235 minutes, 5 seconds
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1141: Improving Carbohydrate Tolerance

Do you feel like the only way you can lose weight is to cut carbs? Do you get frustrated that as soon as you start eating carbs, the weight comes back on? Is that real? Is there a way around it? Yes and yes. We're going there today.  If you haven't yet signed up for my free Strong Foundations webinar with Morgan Bungerz, register here. It's Tuesday Nov 21 at 8p ET and you're not going to want to miss it! Also check out episodes 009 and 474 of the Primal Potential podcast!
11/13/202318 minutes, 11 seconds
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(Consistency Series - 165 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/12/20233 minutes, 52 seconds
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1140: Compulsive Overconsumption (Dopamine Nation)

We need to look more closely at our compulsive overconsumption of social media, of all media, of food, alcohol, or shopping. Please join me inside the free Primal Potential FB group for a casual discussion over the next few weeks about the book Dopamine Nation and the ways we are escaping ourselves through constant entertainment (and teaching our kids to do the same).  Join me in the Primal Potential FB group Buy the book Dopamine Nation! 
11/11/202314 minutes, 39 seconds
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(Consistency Series - 164 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/10/20233 minutes, 17 seconds
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(Consistency Series - 163 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/9/20233 minutes, 54 seconds
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(Consistency Series - 162 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/8/20233 minutes, 35 seconds
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(Consistency Series - 161 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/7/20234 minutes, 13 seconds
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1139: The Link Between Weight and Inflammation

Excess body fat drives inflammation. And, inflammation can drive fat storage.  Excess body fat becomes inflammatory and creates chronic low-grade inflammation. This is a serious issue and we're breaking it down today.  Mentioned In Today's Episode:  Supplements:  Relief+ (use code BENTON at checkout to save $10 on your first order) Omega (use code BENTON at checkout to save $10 on your first order) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8967417/   https://www.healthcentral.com/condition/obesity/obesity-inflammation-cycle   https://www.medicalnewstoday.com/articles/exercise-your-muscles-to-combat-chronic-inflammation#Blocking-the-inflammatory-pathway https://www.nature.com/articles/s41418-022-01062-4#:~:text=Abstract,over%2C%20glucotoxicity%20and%20insulin%20resistance.
11/6/202333 minutes, 42 seconds
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(Consistency Series - 160 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/5/20234 minutes, 50 seconds
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1138: Lost in the Pursuit of Your Own Desires?

Are you lost in the pursuit of your own desires? Do you know what to do but you allow yourself to pursue what feels good at the expense of what is best for you?
11/4/202315 minutes, 50 seconds
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(Consistency Series - 159 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/3/20233 minutes, 58 seconds
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(Consistency Series - 158 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/2/20235 minutes, 11 seconds
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(Consistency Series - 157 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
11/1/20233 minutes, 45 seconds
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(Consistency Series - 156 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/31/20234 minutes, 44 seconds
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1137: Specific Strategies for Your Strongest 2023 Finish

We've all started a year strong - or maybe many years. But how many times have we FINISHED strong? I know...it's already that season. The season of treats and parties and travel. Today I want to share with you some tactical strategies to bring into the end of the year so you can make it your strongest possible finish and I'm going to share the TWO things I'm focusing on to finish the year STRONG. 
10/30/202322 minutes, 10 seconds
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(Consistency Series - 155 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/29/20233 minutes, 35 seconds
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1136: 3 Perspectives on Health to Carry Through the "Holiday Season"

Okay. Lean in. We have 2 months left in 2023. 🤯 I know that realization sometimes comes with either frustration that you aren't further along in your goals OR the fear that the "holiday season" will thwart your progress. Or both! Today I want to share 3 important perspectives you're going to need to carry through this time of year! Mentioned In Today's Episode:  The best way to improve your body is to improve your mind. Join me inside 10x Mindset! Relief+ (use code BENTON at checkout to save $10 on your first order) Kids' Calm (use code BENTON at checkout to save $10 on your first order)  
10/28/202316 minutes, 36 seconds
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(Consistency Series - 154 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/27/20236 minutes, 11 seconds
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(Consistency Series - 153 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/26/20236 minutes, 25 seconds
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(Consistency Series - 152 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/25/20236 minutes, 43 seconds
Episode Artwork

(Consistency Series - 151 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/24/20233 minutes, 8 seconds
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1135: Weight Training and Getting Strong with Morgan Bungerz

I contend that we've been focusing maybe a little too much on how much we weight and not quite enough on how much weight we can move. Strength matters. Muscle mass really matters. Today we're talking with Morgan Bungerz of Gym Bungerz about all things building strength especially as you age.  I've had the great fortune of being trained by Morgan and I can confidently say he's the very best of the very best.  Morgan is opening up an Intro to Fitness Cohort starting November 6th and you can learn more about it here or if you're not a beginner, you can learn more about working with Morgan as your coach and trainer here.  Connect with Morgan on Instagram and tell him I sent you! 
10/23/202353 minutes, 44 seconds
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(Consistency Series - 150 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/22/20234 minutes, 16 seconds
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1134: Is Your Brain Inflamed? (And What To Do)

Brain inflammation. To be honest, it's probably not a question of IF you have inflammation in your brain and rather a question of the DEGREE of inflammation in your brain.  Let's talk about the signs, symtomps, causes and solutions! Mentioned In Today's Episode:  Relief+ use code BENTON at checkout to save $10 on your first order Here's the omega I personally take  Probiotics
10/21/202327 minutes, 35 seconds
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(Consistency Series - 149 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/20/20234 minutes, 13 seconds
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(Consistency Series - 148 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/19/20233 minutes, 24 seconds
Episode Artwork

(Consistency Series - 147 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/18/20234 minutes, 4 seconds
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(Consistency Series - 146 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/17/20233 minutes, 21 seconds
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1133: Hard to Kill (5 Pillars of Health and Longevity)

It's a book review episode today! We're going through Dr. Jaime Seeman's new-ish book, Hard to Kill. It's a book about the 5 pillars you need to optimize in order to reduce your risk of death by all causes.  Get the book now!  There are no shortcuts - you have to be a better thinker to be a better choice-maker. Join me inside 10x Mindset today! 
10/16/202325 minutes, 33 seconds
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(Consistency Series - 145 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/15/20235 minutes, 8 seconds
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1132: Two Questions You Need to Ask Today (and How They've Helped My Marriage)

We talk a LOT about questions and sometimes it can feel tough to know what question to ask and when or what question will help you the most. Today we're narrowing it down to just TWO questions and at least one of them is one we haven't talked about before. These two questions have helped my marriage a lot and they also help me avoid procrastination and get sh*t done!  Mentioned In Today's Episode:  Relief+ (use the code BENTON at checkout to save $10 on your first order) Join me inside 10x Mindset!   
10/14/202324 minutes, 36 seconds
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(Consistency Series - 144 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/13/20234 minutes, 24 seconds
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(Consistency Series - 143 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/12/20234 minutes, 12 seconds
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(Consistency Series - 142 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/11/20234 minutes, 16 seconds
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(Consistency Series - 141 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/10/20232 minutes, 48 seconds
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1131: Shifting from Struggle to Success

HOW do you shift from struggle to success? Let's talk about it!  Mentioned In Today's Episode:  Join me inside 10x Mindset! 
10/9/202322 minutes, 9 seconds
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(Consistency Series - 140 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/8/20233 minutes, 26 seconds
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1130: Food Guilt? Is That the Actual Problem?

Do you have food guilt? We are taking this one for a ride today! Don't miss it!  Join me inside The Consistency Course or start 10x Mindset today! 
10/7/202320 minutes, 16 seconds
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(Consistency Series - 139 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/6/20234 minutes, 43 seconds
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(Consistency Series - 138 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/5/20232 minutes, 44 seconds
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(Consistency Series - 137 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/4/20234 minutes, 12 seconds
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(Consistency Series - 136 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/3/20234 minutes, 28 seconds
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1129: Sourdough? Kamut? Should You Be On Board

Recently, I've posted to my Instagram stories about my sourdough starter and making pancakes and muffins for my kiddos with my sourdough discard.  It's easy to google "why sourdough" but there are a few things you might not know, especially about the flours available to you.  Why sourdough? Is it healthy? Do I personally eat it? What kind of flour and why? How do you get started? How much time does it take?  Let's break it down.  Mentioned In Today's Episode:  These are the jars I love (from Amazon) Etta Sourdough Starter from The Food Nanny Kamut flour from The Food Nanny The Food Nanny's Sourdough Cookbook
10/2/202324 minutes, 5 seconds
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(Consistency Series - 135 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
10/1/20232 minutes, 43 seconds
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1128: Stay In The Game - Just Don't Stop!

I'm currently working with a personal trainer to build back my physical fitness after 4 babies and 3 c-sections. Between gyms shutting down, my daughter's death, newborns and a high risk pregnancy with the twins, I took a lot of time off from working out. In hindsight, I wish I had never stopped. I wish I had stayed in the game, even though the interval and intensity would have looked different.  So today we're looking at what we can learn from my missteps and what I will be doing differently next time.  Mentioned In Today's Episode:  Join me inside 10x Mindset! Don't wait - you can start getting better TODAY and you can go through it an infinite number of times for less than $200.  Check out GBX Protein and use the code BENTON at checkout to save $10 on your first order! 
9/30/202324 minutes, 2 seconds
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(Consistency Series - 134 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/29/20233 minutes, 52 seconds
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(Consistency Series - 133 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/28/20236 minutes, 14 seconds
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(Consistency Series - 132 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/27/20233 minutes, 23 seconds
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(Consistency Series - 131 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/26/20234 minutes, 7 seconds
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1127: Shop Talk - 3 Things that are REALLY Working for Business Growth

I know - this isn't a business podcast and it's not going to become one. At the same time, I'm super pumped about 3 new things I've been doing that are REALLY working for my business and so for those of you who are business owners/operators or want to be, I just want to pull back the veil and show you! If you're here for the health and mindset content - skip this one. No hard feelings. ❤️ Mentioned In Today's Episode:  DM Automation Playbook for those of you with fewer than 10K followers Chat Funnel Fast Track for those of you who more than 10K followers Natasha's upcoming free webinar (October 12th) - it's an absolute must! Follow Natasha on IG and tell her you heard me raving about her!
9/25/202338 minutes, 2 seconds
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(Consistency Series - 130 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/24/20235 minutes, 16 seconds
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1126: A Practice in Response to Frustration and Being "Over" the Hard Work & Effort

Recently on a coaching call within The Consistency Course, someone shared that they were having a hard time with the fact that meal prep feels boring and hard.  Today we're talking about just that. When change feels hard. When anything feels hard. And, what you can put in place in response to that frustration.  Mentioned in Today's Episode: Kids Calm (use code BENTON to save $10 on your first order) Sacred Marriage by Gary Thomas
9/23/202317 minutes, 48 seconds
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(Consistency Series - 129 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/22/20233 minutes, 24 seconds
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(Consistency Series - 128 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/21/20233 minutes, 38 seconds
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(Consistency Series - 127 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/20/20232 minutes, 17 seconds
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(Consistency Series - 126 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/19/20233 minutes, 18 seconds
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1125: Slayed - The Links Are Lies

Oh my friend. Please listen to this episode. Please lay down your defenses and really try to take this in and get a good, honest look at the behaviors that are genuinely dimming your light. You're telling yourself they're harmless or too small to make a difference, but you're wrong. Really wrong.  While you're here, please join me in 10x Mindset! 
9/18/202335 minutes, 11 seconds
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(Consistency Series - 125 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/17/20232 minutes, 53 seconds
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1124: 10x Mindset - Coaching on Being Intentional Versus Being Impulsive

I'm coaching another listener today and we're diving into the difference between being impulsive and being intentional. We're also taking a look at how you can make sure you aren't relying on motivation and willpower!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.       
9/16/202329 minutes, 11 seconds
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(Consistency Series - 124 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/15/20234 minutes, 13 seconds
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(Consistency Series - 123 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/14/20237 minutes, 34 seconds
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(Consistency Series - 122 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/13/20233 minutes, 36 seconds
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(Consistency Series - 121 of 365)

Consistency applied - every day!  10x Mindset is now live and you're going to want to dive in, I promise! Every choice you make results from how you THINK about your circumstances, goals and options, there's really very little that delivers a better return than becoming a better thinker! 10x Mindset is a 30-day action-oriented approach to becoming a better thinker and getting better results. It starts for you the very day you sign up! Learn more and get started here.  Want to learn more? Looking for structure, coaching and accountability? Join me in The Consistency Course. Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/12/20233 minutes, 45 seconds
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1123: The 'Truck Driver' Approach to Results

Does being unmotivated get in your way? Or just not being in the mood to do what you said you'd do? I have a really cool approach for you!  10x Mindset opens for enrollment this week! Make sure you get on the waitlist so you don't miss the early bird discount!  The book mentioned in today's episode is called The Prosperous Coach. 
9/11/202326 minutes, 57 seconds
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(Consistency Series - 120 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/10/20233 minutes, 45 seconds
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1122: 10x Mindset - Coaching on Health Deposits and Health Withdrawals

Today I'm coaching a listener who has been on a dieting roller coaster for 25 years! She's tried every diet out there, but today we're uncovering the mindset upgrades she needs to make.  10x Mindset opens on Monday 9/11 so if you aren't on the wait list yet, hop on now by entering your info here.  Check out Kids' Calm and use the code BENTON save $10 on your first order. 
9/9/202332 minutes, 1 second
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(Consistency Series - 119 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/8/20232 minutes, 41 seconds
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(Consistency Series - 118 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/7/20232 minutes, 59 seconds
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(Consistency Series - 117 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/6/20233 minutes, 38 seconds
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(Consistency Series - 116 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/5/20232 minutes, 46 seconds
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1121: Creating Better Frames Around Your Decisions

Want to know one of the single most effective things you can improve? Creating better frames around your decisions.  Let's say you want some ice cream. If your frame is, "Oh this one thing won't hurt. I've been so good. I'll eat super clean tomorrow. I don't want to be too restrictive..." you'll choose the ice cream.  It's not a bad frame, it's not inherently problematic, but there's a better frame available. There's always a better frame.  This is a cornerstone episode!  Mentioned in Today's Episode:  Get on the wait list for 10x Mindset - coming soon! 
9/4/202321 minutes, 11 seconds
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(Consistency Series - 115 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/3/20233 minutes, 20 seconds
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1120: Feel Like You Should Be Further Along?

The other day, a client shared with me that while she's making some progress, she can't shake the feeling that she should be further along. I shared with her that I can totally relate to that feeling! I could/should be further along with my postpartum weight loss. And: that's not a problem at all. I don't need to solve that thought, I don't need to eliminate it and I don't even need to change it or capitalize on it. Find out why... Mentioned In Today's Episode:  Get on the waitlist for 10x Mindset! It's coming soon!  Relief+ (use the code BENTON to save $10 on your first order)
9/2/202314 minutes, 22 seconds
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(Consistency Series - 114 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
9/1/20232 minutes, 59 seconds
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(Consistency Series - 113 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/31/20234 minutes, 40 seconds
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(Consistency Series - 112 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/30/20233 minutes, 2 seconds
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A Time Sensitive Episode on Sleep

We can all power through with lack of sleep. We've all had days when we're dragging and going through the motions regardless of how little sleep we got. However, I think we've done ourselves a huge and dangerous disservice by thinking of sleep as primarily related to energy. It's a lot more - for us and for our kids. Remarkably, our bodies are built to heal themselves. They're designed to neutralize and eliminate harmful pathogens and prevent the proliferation of unhealthy cells. That machinery largely functions while we're asleep - and while we're in deep, restorative phases of sleep.  Please listen to this episode, especiallly if you have kids!  Order Kids' Calm Now (use the code BENTON to save $10 on your first order) You can also save big via the Laid Back Kids' Pack (which is Kids' Mood and Calm).   
8/29/202333 minutes, 6 seconds
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(Consistency Series - 111 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/29/20232 minutes, 5 seconds
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1119: Focus on THIS Instead (And Get Faster Results)

I recently heard some advice that I've been practicing every single day and let me tell you - IT WORKS! Don't miss today's episode!  Mentioned In Today's Episode:  Get on the waitlist for 10x Mindset Check out Relief+ and use the code BENTON to save $10 on your first order! 
8/28/202314 minutes, 17 seconds
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(Consistency Series - 110 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/27/20233 minutes, 33 seconds
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1118: Controversial - Your Part & The Gift You've Been Given

I almost didn't share this episode because I'm pretty certain some of you aren't going to like it. And, that's okay! I hope you'll listen anyway. 😬 Mentioned in Today's Episode:  Get on the wait list for 10x Mindset!  Relief+ (code BENTON at checkout saves you $10 on your first order
8/26/202319 minutes, 43 seconds
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(Consistency Series - 109 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/25/20234 minutes, 53 seconds
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(Consistency Series - 108 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/24/20232 minutes, 26 seconds
Episode Artwork

(Consistency Series - 107 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/23/20234 minutes, 47 seconds
Episode Artwork

(Consistency Series - 106 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/22/20234 minutes, 10 seconds
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1117: Tired of Your Pattern of Failure?

Do you feel like you're just letting yourself down over and over and over again the same area? Let's talk strategy for breaking through that pattern! Mentioned In Today's Episode:  Get on the wait list for 10x Mindset Grab your copy of the Change Makers Journal
8/21/202327 minutes, 41 seconds
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1116 - Take 2

Some of you are having issues with episode 1116 cutting off around the 10 minute mark. It seems to be resolved for many of you, but just in case, I'm going to post a new ep to see if it helps! 
8/20/202334 minutes, 23 seconds
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(Consistency Series - 105 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/20/20233 minutes, 27 seconds
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1116: Dealing with Discouragement, Inconsistency & Other Major Barriers (Listener Q&A)

Discouraged with your lack of results? We're talking about it.  Struggling with food pushers or people who don't support your goals? We're talking about it.  Struggling to track or journal? We're talking about it.  Plus streams of income, not eating after dinner and a lot more in this listener Q&A episode.  Mentioned in Today's Episode:  Grab some Relief+ and use code BENTON at checkout to save $10 on your first order.  Get on the wait list for 10x Mindset!  Get the digital edition of the Change Makers Journal for just $19.97
8/19/202335 minutes, 12 seconds
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(Consistency Series - 104 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/18/20233 minutes, 15 seconds
Episode Artwork

(Consistency Series - 103 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/17/20235 minutes, 50 seconds
Episode Artwork

(Consistency Series - 102 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/16/20234 minutes, 40 seconds
Episode Artwork

(Consistency Series - 101 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/15/20233 minutes, 5 seconds
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1115: Money, Money, Money

Money impacts our health - physically, mentally and emotionally. And a lot of people feel limited around money, in large part because we aren't talking enough about how to change that.  Please do not skip this episode, it's incredible important.  Mentioned In Today's Episode:  Click here to get on the waitlist for 10x Mindset Learn more about how Amare compensates here The Lifestyle Investor by Justin Donald 
8/14/202340 minutes, 54 seconds
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(Consistency Series - 100 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. 10x Mindset is coming soon! Click here to get on the wait list.  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/13/20235 minutes, 35 seconds
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1114: Do You React Negatively to Pictures of Yourself? 3 New Approaches

Do you cringe when you see photos of yourself? Do you avoid them at all costs? Today I'm going to share 3 approaches to pictures of yourself so this doesn't continue to be a painful experience.  Mentioned In Today's Episode:  My favorite protein! Check it out here and use the code BENTON at checkout to save $10 on your first order
8/12/202315 minutes, 56 seconds
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(Consistency Series - 99 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/11/20233 minutes, 9 seconds
Episode Artwork

(Consistency Series - 98 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/10/20234 minutes, 28 seconds
Episode Artwork

(Consistency Series - 97 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/9/20232 minutes, 29 seconds
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(Consistency Series - 96 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/8/20232 minutes, 44 seconds
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1113: Your False Formulas are Holding You Back

If you operated based on the belief that 1 + 1 = 5, you could be the hardest worker in the room and the most motivated, but you still wouldn't get the "right answer".  I see this showing up in so many of my clients. They're working hard, they're motivated and they're frustrated because ultimately, a false formula is holding them back.  Stress + lack of time = overindulging Nope, sorry, that's not going to work.  Emotion + frustration = get out of jail free  False formula.  Today we're looking at these false formulas and how you can recognize and shift your own.  I'd love for you to join me inside The Consistency Course so I can help you re-frame these false formulas more quickly. 
8/7/202320 minutes, 10 seconds
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(Consistency Series - 95 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/6/20233 minutes, 41 seconds
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1112: The Consistency Code

Too often, we spend our effort and attention on picking the "right" plan or program, with no where near as much attention and effort going to how we'll make sure we IMPLEMENT it CONSISTENTLY. And so, we struggle.  Today, I'm going to introduce a code that will help you make sure your approach is sustainable and effective.  If you've been waiting, this is a perfect time to join me in The Consistency Course! 
8/5/20231 hour, 23 minutes, 29 seconds
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(Consistency Series - 94 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/4/20233 minutes, 23 seconds
Episode Artwork

(Consistency Series - 93 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/3/20232 minutes, 50 seconds
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(Consistency Series - 92 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/2/20232 minutes, 59 seconds
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(Consistency Series - 91 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
8/1/20232 minutes, 44 seconds
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1111: Creating a Feedback Loop to Avoid Drifting and Disengaging (Again)

Do you feel like you're in this cycle of high motivation, high compliance, gradually lower compliance, gradually lower motivation, disengaging, frustration, repeat? Today I want to breakdown the process of creating a feedback loop so you can learn from the things that usually throw you off track and avoid making the same mistakes (again).  Join me inside The Consistency Course!
7/31/202321 minutes, 14 seconds
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(Consistency Series - 90 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/30/20232 minutes, 31 seconds
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1110: 5 Small Starts That Can Make a Big Difference

Have you ever told yourself that a change is too small to make a difference?  Does where you feel like you CAN start or where you're willing to start feel inadequate?  Let's talk through 5 changes in the areas of home, business and health that are small, accessible, doable and also make a big difference! Mentioned in Today's Episode:  The Consistency Course Check out my favorite protein powder: GBX Protein. Use the coupon code BENTON at checkout to save $10 on your first order!
7/29/202337 minutes, 4 seconds
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(Consistency Series - 89 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/28/20233 minutes, 43 seconds
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(Consistency Series - 88 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/27/20232 minutes, 40 seconds
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(Consistency Series - 87 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/26/20233 minutes, 8 seconds
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(Consistency Series - 86 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/25/20235 minutes, 36 seconds
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1109: Best and Worst Questions to Ask Yourself (for Creating Change in Your Life)

The choices we make stem from how we think about our options, obstacles and goals. Most of us understand how valuable it is to 'become a better thinker' but the "how" doesn't seem as clear when so many of our thoughts feel automatic/subconscious.  The single most effective way I've found to upgrade your thinking is asking better questions. But, what are better questions?  Today we're talking through the best and worst questions when you want to create change in your life.  Also: head over to my Instagram account and comment 'THINKER' on my latest post for a free list of over 100 powerful questions! 
7/24/202323 minutes, 58 seconds
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(Consistency Series - 85 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/23/20234 minutes, 6 seconds
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1108: The 3 Most Common Barriers I Coach Through in The Consistency Course

There are 3 barriers that come up most often when I'm coaching inside The Consistency Course.  I'm in a funk/not motivated I'm telling myself I don't care (but I do) Life keeps getting in the way of my goals  If you're looking for more support, coaching and accountability, join me in The Consistency Course! Mentioned in Today's Episode:  Kids' Fundamentals (code BENTON at checkout saves you $10 on your first order) 
7/22/202327 minutes, 32 seconds
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(Consistency Series - 84 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/21/20233 minutes, 54 seconds
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(Consistency Series - 83 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/20/20233 minutes, 46 seconds
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(Consistency Series - 82 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/19/20234 minutes, 34 seconds
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(Consistency Series - 81 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/18/20235 minutes, 4 seconds
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1107: 3 Big Mistakes That Are Keeping You From Consistency

Are you making any (or all) of these 3 major mistakes? If you are, they're likely standing between you and the consistency you desire!  Learn more about The Consistency Course and join me there! 
7/17/202321 minutes, 10 seconds
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(Consistency Series - 80 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/16/20232 minutes, 25 seconds
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1106: Overcoming 3 Major Fears That Hold You Back

There are 3 primary fears that hold people back:  It won't work for me I don't know how What will other people think Today, we're discussing tools to permanently overcome these, and other fears.  Mentioned In Today's Episode:  The Consistency Course Relief+ (code BENTON at checkout saves you $10 on your first order)
7/15/202319 minutes, 54 seconds
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(Consistency Series - 79 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/14/20232 minutes, 44 seconds
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(Consistency Series - 78 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/13/20233 minutes, 51 seconds
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(Consistency Series - 77 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/12/202311 minutes, 55 seconds
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(Consistency Series - 76 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/11/20236 minutes, 40 seconds
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1105: The Future of Primal Potential?

This week marks 9 years of Primal Potential. Today we're talking about something I'm not sure we've talked about before (at least not like this) and this might be one of the top 3 most important episodes of all we've done! I can't wait to hear what YOU think of the future of Primal Potential! Please share the show with someone you think would enjoy it!  I hope you'll join me in The Consistency Course! 
7/10/202323 minutes
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(Consistency Series - 75 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/9/20234 minutes, 41 seconds
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1104: FANTASTIC Advice I Recently Received

I recently got a fantastic piece of advice that has helped me tremendously and I know it will help you, too - especially if you feel like you're struggling with consistency! Mentioned In Today's Episode: Join me in The Consistency Course Check out Relief+ - use the code BENTON to save $10 on your first order)
7/8/202319 minutes, 46 seconds
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(Consistency Series - 74 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/7/20237 minutes, 6 seconds
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(Consistency Series - 73 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/6/20234 minutes, 37 seconds
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(Consistency Series - 72 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/5/20234 minutes, 47 seconds
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(Consistency Series - 71 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/4/20232 minutes, 26 seconds
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1103: When You Want It But Aren't Working for it (And Why)

Do you feel like you WANT it but you aren't working for it? Do you wonder how it's possible to want something as badly as you do, but still make so many damn excuses? PLEASE don't skip this episode!  Mentioned In Today's Episode:  The Consistency Course  Fierce Conversations by Susan Scott
7/3/202324 minutes, 23 seconds
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(Consistency Series - 70 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
7/2/20234 minutes, 16 seconds
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1102: 3 New Things I'm Doing (And How I'm Overcoming Excuses)

I'm doing a few new things, even though my first thought about all of them was, "I don't have time". How am I approaching these things while still putting first my family and my health? What am I doing with the excuses and fears that come up?  Mentioned In Today's Episode:  The Consistency Course - join me!  Relief+ - use the code BENTON at checkout to save $10 on your first order! 
7/1/202324 minutes, 15 seconds
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(Consistency Series - 69 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/30/20233 minutes, 51 seconds
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(Consistency Series - 68 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/29/20235 minutes, 25 seconds
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(Consistency Series - 67 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/28/20234 minutes, 38 seconds
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(Consistency Series - 66 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/27/20234 minutes, 6 seconds
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1101: My Journey with a Functional Medicine Doc to Reduce Systemic Inflammation

About 6 months after the twins were born I began working with a functional medicine doctor to reduce systemic inflammation in my body and get my C-reactive protein (CRP) to an "optimal" level.  In today's episode, we're talking about how systemic inflammation can present, what CRP is, what is considered an "optimal" level and how I'm getting there.  At 6 months postpartum, my CRP was about 10 mg/L and 4 months later it's down to 3.6 mg/L. My goal is to get it Mentioned In Today's Episode:  Episode on Continuous Glucose Monitors  Register for my free training series to get the replay of the full training I did on continuous glucose monitors  Relief+ (use code BENTON at checkout to save $10 on your first order) Ommega (use code BENTON at checkout to save $10 on your first order) GBXBurn (use code BENTON at checkout to save $10 on your first order) Probiotics (use code BENTON at checkout to save $10 on your first order) Vitamin D supplement I'm using Magnesium supplement I'm using Selenium supplement I'm using    *This is not medical advice. I'm sharing my experience and results and nothing I share is intended as medical advice. Consult your healthcare provider.*
6/26/202339 minutes, 52 seconds
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(Consistency Series - 65 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/25/20235 minutes, 44 seconds
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1100: Stay on Top of Sh*t

No seriously - stay on top of shit. When you continue to push off what you could or should do today in favor of tomorrow or next week, you're creating a future action debt that you might not be able to pay off!  Mentioned In Today's Episode:  Relief+ (use code BENTON at checkout to save $10 on your first order)
6/24/202321 minutes, 30 seconds
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(Consistency Series - 64 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/23/20235 minutes, 56 seconds
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(Consistency Series - 63 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/22/20234 minutes, 46 seconds
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(Consistency Series - 62 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/21/20234 minutes, 41 seconds
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(Consistency Series - 61 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches We'd appreciate your support of The Dagny Foundation! 
6/20/20235 minutes, 47 seconds
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1099: 6 Beliefs That Have Upgraded My Life

Join me this week for the next installment in our live, free training series. It's all about overcoming excuses, especially those ones you turn to over and over again! Drop in your name and email address here to get the access info:  primalpotential.com/free-trainings/ Join me inside The Consistency Course! My blog post on money and affiliate marketing deal types
6/19/202336 minutes, 33 seconds
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(Consistency Series - 60 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/18/20233 minutes, 8 seconds
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1098: Why You NEED Routine, How They Can Be Flexible & Examples of Mine

Are you trying to figure everything out every day? When will you workout? What will you do? When will you get those dishes done? What's for dinner?  If you're trying to figure out everything every day, please know that there's an easier way and we're talking about it today!  Mentioned In Today's Episode:  The Consistency Course - join me!  Relief+ (use the code BENTON at checkout to save $10 on your first order!)
6/17/202326 minutes, 51 seconds
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(Consistency Series - 59 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/16/20233 minutes, 2 seconds
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(Consistency Series - 58 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/15/20233 minutes, 29 seconds
Episode Artwork

(Consistency Series - 57 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/14/20232 minutes, 50 seconds
Episode Artwork

(Consistency Series - 56 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/13/20235 minutes, 4 seconds
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1097: Discomfort Zone - It's Time for Change

If you aren’t creating the results you want in your life, this is your episode. If you know you’re capable of more but just aren’t sure how to tap into it, this is your episode. Join me in The Consistency Course
6/12/202320 minutes, 56 seconds
Episode Artwork

(Consistency Series - 55 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/11/20234 minutes, 47 seconds
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1096: My Unpopular Opinion on YOUR Choice

🫣 I know, it seems that most people disagree with me on this, but hear me out! Today I'm sharing what appears to be an unpopular opinion, but it just might change your life for the better! Mentioned In Today's Episode:  My favorite protein! Use the code BENTON at checkout to save $10 on your first order! The Consistency Course - Join me there! 
6/10/202317 minutes, 45 seconds
Episode Artwork

(Consistency Series - 54 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/9/20235 minutes, 59 seconds
Episode Artwork

(Consistency Series - 53 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/8/20235 minutes, 48 seconds
Episode Artwork

(Consistency Series - 52 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches
6/7/20235 minutes, 16 seconds
Episode Artwork

(Consistency Series - 51 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches  
6/6/20234 minutes, 15 seconds
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1095: Doing Better - A Conversation About Supporting Others with Suzie Barbour

One of the gifts that has come from navigating loss and hardship is that I've gotten better at showing up for others who are going through challenges in life. Someone who has helped me improve the way I support others is Suzie Barbour, who is excellent at navigating what to say (and what not to say) in times of hardship and loss.  Today we're sharing what we've learned and how we operate (as well as what we avoid) when supporting people through their dark times.  I cannot wait for you to hear this important episode! These conversations improve relationships which in turn improves our lives and our communities. 
6/5/202359 minutes, 49 seconds
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(Consistency Series - 50 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal?
6/4/20232 minutes, 48 seconds
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1094: Sugar Consumption: Do You Feel It In Your Body?

As I get older, I can FEEL the inflammation in my body when I eat more than a couple bites of sugar. Today I'm explaining what it is that we're feeling and how we can quiet the inflammatory response that arises after eating sugar.  Plus, we're talking about knowing what to do but pretending you still need answers because it that means you don't need to take action.  Lastly, I'm tackling a question about writing books.  Mentioned In Today's Episode:  Relief+  - use the code BENTON at checkout to save $10 on your first order The Consistency Course - join me! 
6/3/202319 minutes, 5 seconds
Episode Artwork

(Consistency Series - 49 of 365)

Consistency applied - every day!  Looking for structure, coaching and accountability? Join me in The Consistency Course. We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal?  
6/2/20235 minutes, 47 seconds
Episode Artwork

(Consistency Series - 48 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
6/1/20233 minutes, 21 seconds
Episode Artwork

(Consistency Series - 47 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/31/20233 minutes, 35 seconds
Episode Artwork

(Consistency Series - 46 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/30/20232 minutes, 59 seconds
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1093: Creating “Balance” as a Mom

I often get asked, "How do you balance being a mom of 3 young kids and running a business?" While I think of balance more in terms of the ability to respond appropriately to imbalance, today I'm getting personal and sharing what it looks like for our family and what's working for me in this season. 
5/29/202335 minutes, 43 seconds
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(Consistency Series - 45 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/28/20234 minutes, 21 seconds
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1092: It’s Not Fair (Now What?)

The other day during a live training, I was sharing some perspective work I've been doing in my marriage. Someone asked, "Does your husband work on his mindset too? Because if it doesn't, that doesn't seem fair for you to be the only one doing this work." Is it fair? Is it unfair? And what do we do about it? Mentioned In Today's Episode:  Kids' Mood (use code BENTON to save $10 on your first order) Free Training Series sign up The Consistency Course
5/27/202320 minutes, 28 seconds
Episode Artwork

(Consistency Series - 44 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/26/20236 minutes, 9 seconds
Episode Artwork

(Consistency Series - 43 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/25/20232 minutes, 8 seconds
Episode Artwork

(Consistency Series - 42 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/24/20233 minutes, 55 seconds
Episode Artwork

(Consistency Series - 41 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/23/20234 minutes, 49 seconds
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1091: What You Need To Hear To Get Consistent Today

Struggling with consistency? Today I'm sharing a perspective that will hopefully shift you right into increased consistency and keep you there! Mentioned In Today's Episode:  Join me inside The Consistency Course! Your access is for life - it doesn't end - but you certainly don't want to miss Consistent Summer!
5/22/202324 minutes, 26 seconds
Episode Artwork

(Consistency Series - 40 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/21/20233 minutes, 45 seconds
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1090: Refuse to Blame Your Circumstances (Reduce Stress, Anxiety & Frustration)

One of my listeners recently shared a powerful breakthrough and today I'm sharing it with you and diving into how we can apply it in our own lives! If you feel frustrated, stressed, irritated or anxious, this is an episode for you! Mentioned In Today's Episode:  Join me for Consistent Summer inside The Consistency Course GBX Protein (use code BENTON to save $10 on your first order)
5/20/202332 minutes, 41 seconds
Episode Artwork

(Consistency Series - 39 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/19/20234 minutes, 9 seconds
Episode Artwork

(Consistency Series - 38 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/18/20235 minutes, 38 seconds
Episode Artwork

(Consistency Series - 37 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/17/20237 minutes, 19 seconds
Episode Artwork

(Consistency Series - 36 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/16/20235 minutes, 22 seconds
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1089: What My Parenting Mistake Taught Me About Myself

I'm pretty sure parenting mistakes are very much part of the journey, but I'm so glad I noticed this one before I taught Roman a pattern that I see in literally ALL of my struggling clients.  Mentioned In Today's Episode:  How to Talk So Little Kids Will Listen The Consistency Course
5/15/202324 minutes, 44 seconds
Episode Artwork

(Consistency Series - 35 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/14/20235 minutes, 1 second
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1088: My Advice to Coaches + Living More Fully

This past weekend we celebrated Roman's 2nd birthday and it was such a great time of reflection for me, especially around living more fully. I used to "hide" and shrink from life because of how I felt about my body and I'm sharing some thoughts around that. Plus, I'm answering a question about my advice to folks who coach others.  Mentioned In Today's Episode:  The Consistency Course Support The Dagny Foundation Kids Mood (code BENTON at checkout saves you $10 on your first order)
5/13/202325 minutes, 34 seconds
Episode Artwork

(Consistency Series - 34 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/12/20236 minutes, 39 seconds
Episode Artwork

(Consistency Series - 33 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/11/20236 minutes, 5 seconds
Episode Artwork

(Consistency Series - 32 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/10/20235 minutes, 11 seconds
Episode Artwork

(Consistency Series - 31 of 365)

Consistency applied - every day!  We'd appreciate your support of The Dagny Foundation!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/9/20236 minutes, 11 seconds
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1087: WHY Do You Want It To Be Easy?!

I've been having a conversation with myself in moments where I recognize a desire for something to be easier or a desire to avoid something because it feels challenging. I'm opening up that conversation to you and I think you'll really benefit from it!  Want to work with me regularly? Join me inside The Consistency Course! 
5/8/202326 minutes, 31 seconds
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(Consistency Series - 30 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/7/20234 minutes, 46 seconds
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1086: Subtle But Critical Coaching on the Things That Hold You Back

I had a few really important conversations with clients today and I couldn't wait to share some of the takeaways with you! Mentioned In Today's Episode:  Sign up for our free training series!  Relief+ (code BENTON saves you $10 on your first order)
5/6/202324 minutes, 42 seconds
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(Consistency Series - 29 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/5/20236 minutes, 9 seconds
Episode Artwork

(Consistency Series - 28 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/4/20234 minutes, 37 seconds
Episode Artwork

(Consistency Series - 27 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/3/20235 minutes, 14 seconds
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(Consistency Series - 26 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
5/2/20235 minutes, 23 seconds
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1085: Your Thinking Can’t Equal Your Present Circumstances

Want to know a huge reason you aren't making (more) progress? Your level of thinking matches you present patterns and circumstances. When that happens, you can't/won't change. Let's discuss. Join me inside The Consistency Course!
5/1/202315 minutes, 43 seconds
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(Consistency Series - 25 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/30/20235 minutes, 57 seconds
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1084: Overcoming A Primary Reason People Feel Stuck

Let's break down (and overcome) one of the primary reasons people feel stuck.  Mentioned In Today's Episode:  Change Makers Journal
4/29/202320 minutes, 43 seconds
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(Consistency Series - 24 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/28/20235 minutes, 38 seconds
Episode Artwork

(Consistency Series - 23 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/27/20236 minutes, 54 seconds
Episode Artwork

(Consistency Series - 22 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/26/20237 minutes, 53 seconds
Episode Artwork

(Consistency Series - 21 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/25/20234 minutes, 21 seconds
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1083: Desire is a Tool (You're Prob Using it Wrong)

Desire is a tool! You might think that cravings or desires continue to derail you, and if you do, this episode is for you! Register for our free training series at primalpotential.com/free-trainings/ Breaking the Habit of Being Yourself Join me in The Consistency Course
4/24/202316 minutes, 41 seconds
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(Consistency Series - 20 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/23/20236 minutes, 8 seconds
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1082: My Postpartum Weight Loss Journey Update and Details

Let's talk about what my postpartum weight loss journey looks like!  Register for our free training series! Supplements Mentioned In Today's Episode:  Relief+ (use the code BENTON at checkout to save $10 on your first order) GBXFit (use the code BENTON at checkout to save $10 on your first order) Mood+ (use the code BENTON at checkout to save $10 on your first order) Edge (use the code BENTON at checkout to save $10 on your first order) LMNT
4/22/202324 minutes, 14 seconds
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(Consistency Series - 19 of 365)

Consistency applied - every day!  Want to learn more? Register for our free monthly training series!  Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/21/20236 minutes, 30 seconds
Episode Artwork

(Consistency Series - 18 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/20/20234 minutes, 19 seconds
Episode Artwork

(Consistency Series - 17 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/19/20236 minutes, 21 seconds
Episode Artwork

(Consistency Series - 16 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/18/20234 minutes, 49 seconds
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1081: F*ck Your ‘Fine Print’

Do you find yourself finding reasons for why you can't follow through today? Are you an excuse maker? Does it seem like life is getting in the way? Oh boy, you're gonna love this one!  Mentioned In Today's Episode:  The Consistency Course
4/17/202322 minutes, 57 seconds
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(Consistency Series - 15 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/16/20235 minutes, 23 seconds
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1080: Constant ‘Food Chatter’ In Your Mind?

Always thinking about food? Constant "food chatter" happening in your thoughts? Keep planning binges or treats? Let's talk about it! Mentioned In Today's Episode:  The Consistency Course Kids' Mood (use the code BENTON at checkout to save $10 on your first order) Relief+ (use the code BENTON at checkout to save $10 on your first order) Mentabiotics (use the code BENTON at checkout to save $10 on your first order) Probiotics (use the code BENTON at checkout to save $10 on your first order)
4/15/202323 minutes, 58 seconds
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(Consistency Series - 14 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/14/20234 minutes, 44 seconds
Episode Artwork

(Consistency Series - 13 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/13/20235 minutes, 30 seconds
Episode Artwork

(Consistency Series - 12 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/12/20235 minutes, 23 seconds
Episode Artwork

(Consistency Series - 11 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/11/20236 minutes, 58 seconds
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1079 - Toughen Up? About the Most Significant Book I've Read Recently

I read a really significant & important book lately. I think everyone should read it and I'm talking about some of the ways the book applies to health, fat loss and consistency.  The Coddling of the American Mind
4/10/202321 minutes, 59 seconds
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(Consistency Series - 10 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/9/20234 minutes, 58 seconds
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1078: Overcoming Frustration (With Yourself and Your Journey)

Do you often feel frustrated with yourself for your lack of progress or the fact that you're still struggling with that same thing? Let's address, it, shall we? Mentioned In Today's Episode: Register for Primal Potential's free training series My fave clean protein powder - use the code BENTON to save $10 on your first order Please support The Dagny Foundation however you can! The Consistency Course
4/8/202324 minutes, 50 seconds
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(Consistency Series - 9 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/7/20234 minutes, 44 seconds
Episode Artwork

(Consistency Series - 8 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/6/20236 minutes, 30 seconds
Episode Artwork

(Consistency Series - 7 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/5/20234 minutes, 47 seconds
Episode Artwork

(Consistency Series - 6 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/4/20235 minutes, 33 seconds
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1077: Noticing and Upgrading Stories

James Clear says that we are the average of the 5 stories we tell ourselves most often. Living into this and making some upgrades will change your life. Let's talk about how!  If you haven't yet, register for our monthly free training series!  Join me in The Consistency Course!
4/3/202327 minutes, 5 seconds
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(Consistency Series - 5 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
4/2/202310 minutes, 34 seconds
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1076: Ozempic, Wegovy and What I Think

Shall we? Let's go there. 🫣 Mentioned In Today's Episode:  GBXBurn Free training series!
4/1/202333 minutes, 9 seconds
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(Consistency Series - 4 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
3/31/20237 minutes, 14 seconds
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(Consistency Series - 3 of 365)

Consistency applied - every day!  Want to learn more? Check out Chasing Cupcakes & Tools for the Trenches Do you need a copy of The Change Makers Journal? Looking for structure, coaching and accountability? Join me in The Consistency Course.
3/30/20235 minutes, 8 seconds
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(Consistency Series - 2 of 365)

Are you following the consistency series? If you feel like you want more structure and/or accountability, check out The Consistency Course.  If you haven't yet, be sure to sign up for our free monthly training series! 
3/29/20236 minutes, 17 seconds
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(Consistency Series - 1 of 365)

What is the consistency series? Listen and find out!  Make sure you're signed up for my free, live trainings! You can register here. 
3/28/202311 minutes, 2 seconds
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1075: Do This To Get Out of Your Own Way and Accelerate Your Progress

Feel like you keep getting in your own way or progress is happening but it's sooooo slow? Do this!  Make sure to register for our upcoming free training series!  Looking for more support? Join me in The Consistency Course!   
3/27/202322 minutes, 18 seconds
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1074: The Truth About Getting Unstuck (Multiple Strategies)

We all feel "stuck" at times and one of the most valuable skills we can build is the ability to get ourselves "unstuck" as quickly as possible!  Today we're talking about specific tools that are available to get yourself into action and on the path toward your goals (for good, this time)! Mentioned In This Episode:  Register for the upcoming free training series! Head to primalpotential.com for the free questions download GBXBurn (use the code BENTON to save $10 on your first order) The Consistency Course
3/25/202324 minutes, 44 seconds
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Bonus: Filters? Fostering Insecurity or That's Bull?

Someone recently asked me why I "always" use filters. There's a ton of talk online about filters and photoshopping and I agree that it's a conversation we need to have. Here are my thoughts!  Mentioned In This Episode:  Free Training Series - register now to be notified of upcoming trainings! 
3/22/202319 minutes, 27 seconds
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1073: My New Fave Health Gadget

The other day someone asked me if I had ever used a continous glucose monitor or if I ever would. I said no! And then just days later, through a series of aligned opportunities, I started using one! Ha! I don't think they're for everyone, but I have learned so much, I'm absolutely loving it and I'm sharing EVERYTHING with you today! >> Here's what I'm using What is a continuous glucose monitor and how does it work? Who should use one? How does it help? What does it help with? What have I learned? What has surprised me? How much does it cost? How long will I use it? Here's the one I'm using. It's called Levels.  Also, I'd love for you to support The Dagny Foundation. Thanks in advance for helping us support families who are navigating infant crisis and infant loss!  Also mentioned in today's episode: The Consistency Course
3/20/202346 minutes, 27 seconds
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1072: Feel Like There's Just Never Enough Time?

Are you convinced there's just never enough time to get "everything" done? Overwhelmed or feeling too busy? Let's talk about it and strategize! Mentioned In Today's Episode:  The Change Makers Journal It Starts with the Egg The Fertile Feast GBXBurn - use code BENTON to save 10% on your first order! 
3/18/202323 minutes, 3 seconds
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1071: I Had This Big Breakthrough (And It Might Be the One You Need, Too)

Last week I participated in a business mastermind and my biggest breakthrough was a pretty unexpected one, but it's really shifted things for me. I want to share it with you because I think it might be the breakthrough that you need, too!  To join me inside The Consistency Course, head here now. 
3/13/202323 minutes, 12 seconds
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1070: Is Erythritol Causing Heart Issues?

Did you see the recent research that came out about the popular sugar alcohol, erythritol? Should we be worried? What's the deal? Plus, I'm answering your most common questions about episode 1069 and seed oils.  Mentioned In Today's Episode:  GBX Protein (use code BENTON to save $10 on your first order)
3/11/202319 minutes, 18 seconds
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1069: Please Avoid This Ingredient At All Costs

It's pretty rare that I say, "Don't go near this!" but in this case, it's merited! For my health conscious folks (and even those who might not be health conscious) listen to this episode! 
3/6/202331 minutes, 31 seconds
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1068: Why Do You Keep Getting In Your Own Way?

Have you asked these questions? What is wrong with me? Why do I keep getting in my own way? Why can't I stay consistent? I've got a specific plan of action for you! We're also diving into a question about building confidence after years of failing.  Mentioned In Today's Episode:  GBX Protein - use code BENTON to save $10 on your first order! 
3/4/202321 minutes, 19 seconds
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1067: 🤯 Why You Aren’t Getting Results

If you are someone who knows what to do, wants the results it would yield, but consistently makes excuses and doesn't follow through, I have a specific tool for you today! 
2/27/202318 minutes, 28 seconds
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1066: Do Your Expectations Match Your Effort

Things get kinda spicy in today's episode and it's sure to ruffle some feathers, but hey, we can handle that, right?  HOW do we increase effort? What does that actually look like?  It's easy to say, "You need to get more consistent!" but HOW can we turn that from an intention into an action? We're diving into that plus what to say to yourself when you're aware you're actively overeating and also how to find what works for YOU!  Mentioned In Today's Episode:  Mood+ (use code BENTON to save $10 on your first order) The Consistency Course Wait List
2/25/202332 minutes, 8 seconds
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1065: Why You Can't Change (And What To Do About It)

Do you feel like you're running into a wall every time you try to change your behaviors (for good)? Do you have amazing intentions but continue to make excuses day after day? This is a short episode, but it's a single strategy you can implement TODAY that will shift you into execution, follow through and results!  While you're here, make sure to get on the wait list for The Consistency Course! primalpotential.com/the-consistency-course/
2/20/202317 minutes, 1 second
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1064: Strategies & Perspectives on Overeating

Overeating, binge eating and the binge, restrict cycle. We're going there today!  I've also done a ton of episodes on these topics so be sure to check out episodes 148, 151, 314, 338, 527, 534 and 808!  Mentioned In Today's Episode:  My fave general probiotic (use code BENTON to save $10 on your first order)
2/18/202328 minutes, 34 seconds
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1063: Permission to Offend with Rachel Luna

Do you worry about coming across the wrong way when you set or enforce boundaries? Do you feel like expressing your opinion risks arguments and tension? The world NEEDS Rachel Luna's new book Permission to Offend and today we're diving into all the good stuff with Rachel herself! If you haven't yet, grab a copy! 
2/13/202344 minutes, 28 seconds
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1062: Losing 100 Pounds - What I'd Do Differently

How did I lose over 100 lbs and what am I doing differently this time in my postpartum weight loss journey? Plus answering a bunch of your awesome questions! Mentioned In Today's Episode  Probiotics (use code BENTON to save $10 on your first order) Mentabiotics GBXFit GBXBurn
2/11/202336 minutes, 52 seconds
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1061: One of the Most Important Health & Weight Episodes I've Ever Done

Recently, I had a big "aha" moment about my health, weight and hormones. Today, we're breaking it down with a conversation about the link between weight, hormones, gut integrity and the blood/brain barrier. Listen, share and implement!  Mentioned In Today's Episode: (Use the code BENTON at checkout to save $10 on your first order of any of the below items) GBXBurn  Probiotics for Digestion and Immunity Probiotics for Hormones/Anxiety/Depression/Mood Probiotics for Weight 
2/6/202338 minutes, 20 seconds
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1060: You Need to Know This About Energy, Burnout & Rest

The other day, someone questioned my daily schedule and where rest comes in. I told her that rest is more about what's NOT on your calendar than what IS on your calendar and that burnout is more a reflection of the state of your mind than the state of your calendar. We're diving into that message, and more, today!  Mentioned In Today's Episode:  GBXProtein - I use this DAILY and my 1 year old LOVES it even more than I do! Use the code BENTON at checkout to save $10 on your first order. 
2/4/202322 minutes, 27 seconds
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1059: Closing the Intention/Intervention Gap

Do you feel like there's a sizeable gap between what you know and what you consistently do? Today I'm walking you through the steps to close the gap once and for all! 
1/30/202325 minutes, 39 seconds
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1058: ENOUGH ALREADY - Sabotage, Complaining and Not Having Time

Self Sabotage? Let's talk about it.  Do you follow through more for others than you do for yourself? Let's talk about it.  Being a negative Nelly about your goals? I have a lot to say about that.  Think you don't have time? Yeah, you do.  Mentioned In Today's Episode:  GBXFit - the first ever quadbiotic for weight control Use the code BENTON at checkout to save $10 on your first order! 
1/28/202325 minutes, 1 second
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1057: The 10% Rule for Overcoming All or Nothing Thinking

All-or-nothing thinking is a massive threat to consistency, progress and reaching your full potential. Today we're having an important conversation about a tool that will help you leave this disasterous thought pattern behind you! 
1/23/202321 minutes, 30 seconds
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1056: Frustrated with your (Lack of) Progress?

If you feel frustrated with your lack of progress, your slow progress or that you're straight up moving in the wrong direction, I have some recommendations and opinions for you! Plus we're talking about keeping your goals top of mind and mistakes people make when figuring out whether or not a process works for them.  Mentioned In Today's Episode:  GBX Protein (use code BENTON to save $10 on your first order)
1/21/202328 minutes, 9 seconds
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1055: 12 Questions For Better Relationships

Relationships can be TOUGH and maybe the toughest is our relationship with ourselves! Today I'm sharing 12 questions you can use to navigate tension or conflict in any relationship, including your relationship with you! 
1/16/202326 minutes, 2 seconds
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1054: Two Tools For Getting Out of Your Own Way

Do you feel like you keep getting in your own way? Do you get frustrated with your own decisions or feel like you just don't have the drive to execute the things you said you would? You're going to love these 2 important tools!  Mentioned In Today's Episode: GBX Protein (use the code BENTON at checkout to save $10 on your first order) 
1/14/202318 minutes, 37 seconds
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1053: 3 Things I'm Doing Differently in 2023 (Around Organization, Simplification & Family)

Today I'm sharing the details on 3 things I'm doing differently this year to improve my organization, dramatically simplify my life and get more quality time with my family. I'd love to hear if you're doing anything differently this year!  Tell me in the Primal Potential FB group!  Check out @thebartahouse on Instagram! 
1/9/202321 minutes, 28 seconds
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1052: How to Execute (and Enjoy it!)

THIS is the episode we all need to listen to (over and over again) to kick off a new year and crush our goals. If your excuses continue to get in the way of your execution, this is your episode!  Mentioned In Today's Episode:  GBXFit (the code BENTON at checkout saves you $10 on your first order!) The Consistency Course
1/7/202321 minutes, 14 seconds
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1051: Fail-Proof Approach to 2023 Goals

Today I'm breaking down my goal setting (and tracking!) process and sharing strategies for success and pitfalls to avoid! 
1/2/202336 minutes, 49 seconds
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1050: My #1 Strategy to Reduce Stress, Anger & Overwhelm

Today I'm sharing the #1 strategy helping me to overcome frustration, stress, anger and overwhelm. I have a feeling you're really going to like it! 
12/31/202218 minutes, 31 seconds
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1049: Kids, Food & Weight

Raising kids and worrying about getting them to eat healthy without a complex? Worrying about their weight? Let's talk about it!  Mentioned In This Episode:  Kids' Fundamentals (use code BENTON at checkout to save $10 on your first order) Kids GBXMulti (use code BENTON at checkout to save $10 on your first order)
12/26/202231 minutes, 37 seconds
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1048: My Productivity Breakthrough

Ever feel like you're constantly working but you are struggling to find time for things like your health, fitness or side hustle? Do you feel overwhelmed by your ever-growing to-list? Today I'm sharing the one shift that changed almost everything in my productivity! I can't wait to hear what you think! Mentioned In Today's Episode: The Consistency Course Mood+ (use the code BENTON at checkout and save $10 on your first order!) Relief+ (use the code BENTON at checkout and save $10 on your first order!)
12/24/202212 minutes, 56 seconds
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1047: 10 Tips for Fat Loss

Today I’m going through my own 10 tips for fat loss that I’m implementing in my postpartum fat loss phase. Do you have one to add? Let’s hear it!
12/19/202225 minutes, 35 seconds
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1046: Grief and Mom’ing

Wow, we're random today! My approach to grief, my advice for those grieving, thoughts on motherhood (and being a stepmom), real estate investing and my two holiday traditions!
12/17/202229 minutes, 26 seconds
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1045: Becoming Consistent

What's the difference between those who consistently remain in action and those who consistently make excuses? We're breaking it down today and sharing tips and strategies to become consistent! If you aren't yet on the wait list for The Consistency Course, do not wait! Enrollment opens up very soon and spots will go those on the wait list first.  primalpotential.com/the-consistency-course/
12/12/202229 minutes, 48 seconds
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1044: Core, Pelvic Floor and Making Time for Your Goals

If you've wanted to strengthen your core or rehab your pelvic floor, you might find this episode interesting! Plus, I'm sharing more about my fat loss journey, what works for me (and what doesn't) and some tips to make it easier for you.  Mentioned In Today's Episode:  GBX Protein - use the code MYPROTEIN this month to get a free GBX Protein (your flavor choice) when you buy 2 of the chocolate mint flavor. If it's your first order, stack the code BENTON to save an extra $10 Get on the wait list for The Consistency Course!  primalpotential.com/the-consistency-course/ Brianna Battle's Postpartum Training Plan  
12/10/202237 minutes, 51 seconds
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1043: Hacking Motivation

I get asked about motivation more than almost any other topic. It makes sense, right? Whether we want to get to the gym, empty the dishwasher, prep a healthy meal or setup that meeting with a financial advisor, it helps to feel motivated.  Today, I'm taking you through one of the modules inside The Consistency Course to hack motivation.  If you aren't yet on the wait list, jump on it now:  primalpotential.com/the-consistency-course/
12/5/202236 minutes, 6 seconds
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1042: Tips for Productivity, Time Management & Financial Flexibility

We're covering a lot today, thanks to your awesome questions about motivation, consistency, productivity and a lot more.  Mentioned In Today's Episode:  Omega 3 (the code BENTON at checkout saves you $10 on your first order) The Consistency Course Wait List The Change Makers Journal
12/3/202241 minutes, 18 seconds
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1041: Excuses, Excuses

We're tackling most common excuses, one by one. If they're holding you back, that can change TODAY.  To get on the wait list for The Consistency Course, please click here. 
11/28/202235 minutes, 42 seconds
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1040: Do It Anyway

Sometimes we just need to hear, "Do it anyway!" Other times we need specific, practical tools that make implementation easier. In today's episode, you get both.  Make sure you're on the wait list for The Consistency Course! Here's the link: primalpotential.com/the-consistency-course/ Mentioned In Today's Episode Mood+ Energy+ (Use the code BENTON at checkout to save $10 on your first order)
11/26/202223 minutes, 31 seconds
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1039: You NEED To Know This About Body Fat

You absolutely MUST know this about body fat. Today we're getting deep into the science but of course also talking strategy for implementation!  Mentioned In Today's Episode:  Fat Facts Research #1 Fat Facts Research #2 My fave supplement for inflammation (the code BENTON at checkout saves you $10 on your first order)
11/21/202225 minutes, 33 seconds
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1038: The Twins Are Home!

You guys have been so steadfast in your prayers for the twins! After 93 long days in the NICU, they're home! I'm giving a full update and diving into the things you've said you're curious about!
11/19/202233 minutes, 56 seconds
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1037: Strategies for Success When You're Spread Thin

Today we have Corrie-Beth Lipowski on the show to talk all things strategies for prioritizing your own health and fitness when you're spread thin! If Corrie-Beth isn't on your radar, get her on it!  Subscribe to her new podcast: That Fitness Couple and follow her on Instagram: @corriebeth.lipowski
11/14/202250 minutes, 5 seconds
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1036: My Current Strategy for Better Results

Today I am pulling back the curtain to share a major mindset breakthrough that is really helping me get better results (with less stress!) If you aren't yet on the wait list for The Consistency Course, make sure to hop on it now! 
11/12/202218 minutes, 43 seconds
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1035: The Holidays With a Fat Loss Goal

This approach changed the game for my pursuit of fat loss and I am confident it will change yours! Click here to get on the wait list for The Consistency Course! It's opening soon!  https://primalpotential.com/the-consistency-course/
11/7/202224 minutes, 1 second
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1034: Stuck? Try This.

If you feel stuck or in a rut, I've got a strategy for you to adopt! Plus, we're talking weight loss fads, detox, clean product recommendations, my input on moments of weakness and more! Mentioned In This Episode:  Reboot (the code BENTON at checkout saves you $10 on your first order) Wait List for The Consistency Course Change Makers Journal Primal Potential FB Group Mood+ Relief+
11/5/202229 minutes, 32 seconds
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1033: Fat Loss Journey - What & Why

You're coming along for the ride as I get back to fit, lean and feeling great in my body! Today I'm breaking down my approach and what it looks like in practice.  Mentioned In Today's Episode:  GBXFit (code BENTON at checkout saves you $10 on your first order) MoodPlus Kids Mood Relief+
10/31/202240 minutes, 53 seconds
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1032: Touchy Topics

I think these are conversations we need to have even if they are sensitive ones. I also think it's perfectly okay if we see things differently. As my husband says, it's not good to live in an echo chamber where you only entertain opinions that match the ones you presently hold! Thanks for listening!  Mentioned In Today's Podcast Reboot - make sure you have yours before our next detox in a few weeks! (the code BENTON at checkout will save you $10 on your first order) Dermabiotics Serum (the code BENTON at checkout will save you $10 on your first order)
10/29/202234 minutes, 48 seconds
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1031: 99% of You Will Improve If You Hear This

I guarantee you're going to want to listen to this one multiple times! If you ever feel overwhelmed, stressed, anxious or like you can't handle whatever is happening around you - this one is for you! 
10/24/202224 minutes, 2 seconds
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1030: Your Huge Problem with Motivation

This is one of my fave Q&A episodes in a while! Make sure to tune in and tell me what you think!  Mentioned In This Episode:  Reboot (use the code BENTON at checkout to save $10 on your first order) DIM by Thorne Dermabiotics Serum
10/22/202241 minutes, 16 seconds
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1029: 3 Perspectives That Help Me Change My Behavior

I have a lot of moments in which I don't want to be consistent. I don't want to do the work. I don't want to be productive or disciplined. Today, I'm sharing the 3 perspectives that help me change my behavior and make great choices when I don't want to. Which of the 3 is your favorite? #3 is mine! 
10/17/202232 minutes, 24 seconds
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1028: 3 Day Detox

I like simple. And easy. And effective. Plus, I don't want to be hungry, tired or irritable. Today I'm sharing what I'm doing and why! If you want to follow along, join me in the Primal Potential FB group!  Here's the Reboot+ pack I'll use along with my Detox. (Use the code BENTON at checkout to save $10 on your first order.)
10/15/202236 minutes, 53 seconds
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1027: Motivational Minisode with Tough Love on Getting and Staying in Action

Somtimes we just need a little kick in the pants, ya know? Sometimes we need to be reminded of all that we are capable of so that our drive exceeds our excuses. Hang on to this one for all your "down" moments! 
10/10/202216 minutes, 1 second
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1026: One of My Top Strategies for Results

Do you ever feel daunted by how far you have to go or what it's going to take to reach your goals? I have a go-to strategy for those moments and I'm breaking it down for you today!  If you want to check out ReliefPlus, you'll be glad you did! Use this link and the code BENTON at checkout to save $10 on your first order! 
10/8/202223 minutes, 49 seconds
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1025: My 5 Best Money Moves

I love talking about money and financial strategy - do you? Today I'm sharing what I consider to be my 5 best money moves. 
10/3/202225 minutes, 14 seconds
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1024: Get Your Butt In Gear

I think I'll be listening to the first 10 minutes of this podcast a few times a week until the end of the year! If you need a little pep talk, tune in! Want to try GBXProtein? Check it out here and use the code BENTON at checkout to save $10 on your first order! 
10/1/202226 minutes, 59 seconds
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1023: Your Comfort Zone is Not A Good Benchmark

This is a short episode, but SUCH an important one around the idea of your comfort zone, your expectations, your ideals and how you're thinking about each of these. It was inspired by a post on social media that said:  "When you're not used to being confident, confidence feels like arrogance. When you're used to being passive, assertiveness feels like aggression. When you're not used to getting your needs met, prioritizing yourself feels selfish. YOUR COMFORT ZONE IS NOT A GOOD BENCHMARK."
9/26/202219 minutes, 1 second
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1022: If It Doesn't "Keep" You Motivated, Then What?

Ever feel like you have things that motivate you but they don't keep you motivated or they only motivate you sometimes? Or that even when you feel motivated, you don't execute? That's what we're diving into today! I'm also giving away GBX Protein - if you haven't tried it, give it a go and let me know what you think! I mix some into my greek yogurt for a protein boost in the morning and I have at least one protein smoothie each day! The code BENTON at checkout will save you $10 on your first order! 
9/24/202226 minutes, 40 seconds
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1021: Client Success Story - What It Looks Like to Become a More Mature Thinker (and What it Impacts)

Today you get to hear from one of my clients who created a ton of success for her health, her family and her relationships by embracing the idea of becoming a more mature thinker. I know you're going to love this conversation! 
9/19/202234 minutes, 5 seconds
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1020: Binging, Snacking and Postpartum Fat Loss

Hear an update on how I'm approaching postpartum fat loss plus we are talking about snacking, binging and more!  Join me in the Primal Potential FB group to learn more about my postpartum fat loss journey!  Mood+ (use the code BENTON at checkout to save $10 on your first order! Kids Mood  (use the code BENTON at checkout to save $10 on your first order!
9/17/202235 minutes, 48 seconds
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1019: How To Stop Letting What You Think You Know Hold You Back with Bec Sadek

Today I have a special guest on the show and we're going to talk about one of my biggest mindset breakthroughs (and how it initially came to me regarding my beliefs about money and opportunity).  Whether you have money blocks or blocks in any other area, you aren't going to want to miss this one!  Be sure to connect with @Becsadek on Instagram! 
9/12/202253 minutes, 17 seconds
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1018: Simplifying Success

We are tackling your questions today and they're all leading us to a convo about how we can simplify success and increase our chances of execution. This is one you'll come back to!  Today we're giving away Kids Mood. If you want to check it out, here's the link and be sure to use the code BENTON to save $10 on your first order.   
9/10/202222 minutes, 2 seconds
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1017: 10 Food Shifts to Make Today (And Why)

If you are interested in or concerned about aging, hunger, body weight, cravings, hormones, cardiovascular health or infertility, I think you're going to love this episode as much as I do! Don't miss it!  Mentioned In Today's Episode:  Chris Kresser is a resource I love on this topic Also check out @glucosegoddess on IG for her great content!
9/5/202230 minutes, 15 seconds
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1016: How Hormones Influence Your Ability to Burn Fat

Your hormones control your ability to burn fat. They can put you in fat storing mode or fat burning mode. But most people don't know whether or not their hormones are balanced! It's easier than you think! Our hormones are CONSTANTLY signaling us and letting us know when there is a problem, we just don't know how to interpret the signals! In today's episode we talk about how you can quickly identify if your hormones are balanced, which hormones are out of balance and we talk about specific steps to take to achieve balance where you need it most! 
9/3/202230 minutes, 21 seconds
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My Unconventional Strategy for Eating Out

Lately, we've been eating out dramatically more than usual and, to be honest, it was stressing me out. I came up with an unconventional strategy around it and I'm breaking it down for you today! I can't wait to hear what you think! 
9/1/202222 minutes, 6 seconds
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Bonus: 5 Things You Need To Know to Get (And Stay) Consistent

The great majority of us know what we "should" do or what we want to do to improve our health, finances, careers or relationships.  But the "doing it" part...navigating life when we don't feel like it or we're stressed or circumstances get in our way...that's where the struggle comes in.  However, consistency isn't a mythical unicorn. It's a set of skills that can be practiced and improved. However, most people aren't aware of those skills because they're too busy focusing on the things they want to do.  Enter: The Consistency Course.  I go through the details in today's bonus episode and as of now, there are a handful of spots available for enrollment into The Consistency Course. Spots won't re-open until 2023.  Here's the link to grab your spot!  https://primalpotential.samcart.com/products/the-consistency-course/
8/31/202251 minutes, 45 seconds
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1015: This Might Be the Key to Getting "Unstuck"

Do you ever feel like you're stuck behind your excuses, your past patterns or even your circumstances? Not for long, once you listen to today's episode!  If you're not already, make sure you're on the wait list for The Consistency Course! 
8/29/202219 minutes, 29 seconds
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1014: A Primer on Fat Loss and Hormones

As you know, for the next several weeks we're going back to some listener favorite episodes. Today we're going back to the beginning of the podcast with a primer on the link between your hormones and fat loss. 
8/27/202228 minutes, 28 seconds
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Bonus: The Twins Birth Story - Born 8/8/2022

I know I've been quiet for a while - there's been a lot going on! Our identical twin girls were born on 8/8/22 at 1:36pm. They came very early at just 27 weeks. They didn't even wait for the 3rd trimester to begin! Tune in for the details. Thank you so much for all your prayers and support! (see my instagram @elizabethbenton for pictures)
8/23/202232 minutes, 33 seconds
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1013: Do These Things to Get Past Your Excuses

Still making the same excuses even though you KNOW they're holding you back? This one is for you!  If you aren't yet, be sure to get on the wait list for The Consistency Course! 
8/22/202222 minutes, 52 seconds
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1012: 10 Questions That Will Help You Create Breakthroughs

This is a listener favorite that I know will add value upon hearing a second, third or twenty-third time! Who doesn't need a little help creating a breakthrough?!
8/20/202229 minutes, 20 seconds
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1011: 8 Changes I Made to Boost My Fertility

I've been told, by at least a half dozen doctors, that I'd probably never get pregnant naturally. And yet, I've managed to get pregnant very quickly (and naturally) 3x at nearly 36, 37 and 38 years old. There were a handful of things I did (especially this last time prior to conceiving the twins) that I feel confident improved my fertility and I'm breaking them all down, in detail, on today's episode!  Mentioned In Today's Episode:  The Fertile Feast It Starts with the Egg Mira Fertility Device Thorne Vitamin D  Bioquinone Ubiquinol Relief+   Mood+ Probiotics GBXFit Mentabiotics Ignite The Consistency Course 
8/15/202236 minutes, 30 seconds
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1010: The Golden Rules of Carbs and Fat Loss

For the next handful of weeks, Saturday shows will be "best of" shows, featuring listener favorite episodes as well as some of my favorites, too! We never want to get too far from the basics! 
8/13/202239 minutes
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1009: You Can't Take Miles Off The Car - One Client's Weight Loss Success Story

This is one of my favorite episodes! You're going to hear from one of my clients who created a MASSIVE breakthrough in health, weight and mindset after decades of yo-yo dieting. She'll share what made this time different and advice she has for those struggling to execute.  To work with me inside The Consistency Course, click here! 
8/8/202242 minutes, 44 seconds
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1008: Listener Favorite Episode - Have Many Reasons

For the next handful of weeks, Saturday shows are going to feature some of my favorite episodes and your favorites too! This week is BOTH! Whether you've heard it before or not, this one deserves a re-listen! 
8/6/202225 minutes, 28 seconds
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1007: The Actual Formula for Consistency

Do you think there is an actual formula for consistency, where you can see which variable needs to be adjusted in order for you to succeed? I think there is and we're diving into it today! Plus, I'm sharing 5 things I do when I'm struggling with consistency.  If you want to join The Consistency Course, click here! 
8/1/202234 minutes, 46 seconds
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1006: Why Do I Constantly Obsess Over This?

Diving into your amazing questions today - we're covering thoughts around food, when something seems to be all you can think about, how I started my business and my favorite ways to measure health (that don't include the scale).  Mentioned In Today's Episode:  Relief+(use the code BENTON at checkout to save $10 on your first order)
7/30/202225 minutes, 40 seconds
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1005: Is This Difference Holding You Back?

I recently had a tough conversation with someone in which I shared, "There's a big difference between fighting to be healthy and just trying not to be too unhealthy." This person believed they were trying to be healthy. But, in reality, they were just trying not to be too unhealthy and the difference was massive.  These two paths won't take you to the same destination.  Plus, this isn't just true in health. It's true in marriage, business, money, fitness and more.  This episode might just change the game for you! 
7/25/202218 minutes, 14 seconds
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1004: Is This Mistake Why You Aren't Making Progress?

I had an awesome convo with one of my clients this week and we identified a common mistake she was (unknowingly) making that was getting in the way of her progress. We're chatting through it today along with your great questions about the "I deserve it" mentality, putting others first (and not making yourself a priority), knowing where to start when there's a lot on your plate and more!  Mentioned In Today's Episode:  The Consistency Course Probiotics - the code BENTON at checkout will save you $10 on your first order! 
7/23/202226 minutes, 32 seconds
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1003: If You Have Gone "Backwards" or Lost Ground

Have you ever made progress toward a goal and then felt like you went backwards? Gained weight after weight loss? Lost fitness or endurance after illness or injury? Accumulated debt after reducing it? Today we are talking tools and responses to any kind of setback! I'm obsessed with this topic! 
7/18/202224 minutes, 59 seconds
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1002: My Top Tools for Stress & Worry

Someone asked me how I "avoid" the worry spiral, and I'm sharing my top tools for those moments of stress and worry that confront me often.  Plus, we're diving into the idea of your mental model (and if it's working for you), daily goals, an update on the twins and more! 
7/16/202234 minutes, 37 seconds
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1001: This Health Metric is One You Want to Track

About 6 months ago, I started tracking a health metric I hadn't tracked before. It's a technical one, so today we're breaking it down and talking all things heart rate variability! 
7/11/202228 minutes, 5 seconds
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1000: The Official Episode 1000

Even though we technically hit this major milestone awhile ago, it's still cool to "officially" be in the 1000s of episode numbers! We made it! I couldn't have done it without you. We're all over the place today, even touching on some criticism the show received recently. Enjoy this one and thanks for making Primal Potential possible!  Mentioned In Today's Episode Ignite (use code BENTON at checkout to save $10 on your first order) Change Makers Journal
7/9/202245 minutes, 47 seconds
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999: Getting Started Guide - Money Matters

I believe that one of the most pervasive forms of "laziness" is not taking action because you "don't know" how to start or what to do. Today, as it relates to more money and additional streams of income, we're tackling that 'issue'. 
7/4/202245 minutes, 37 seconds
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Update on My Surgery

What a week it's been! We unexpectedly ended up at Johns Hopkins this week to have surgery on the twins in utero. I didn't record a Saturday episode before we left and I didn't bring a microphone in our frantic rush to pack and get to Baltimore, but I jumped on my phone to give you an update. Back to our normal programming on Monday. Love you guys! 
7/2/202231 minutes, 56 seconds
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997: Setting Standards That Will Make Success Easier

A few months back, I shared one of my personal standards for making money decisions. A listener wrote in and asked if I'd share some of my standards around health, wealth and relationships. So, today I'm sharing what my standards are, how they help and how I apply them on a regular basis. 
6/27/202226 minutes, 11 seconds
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BONUS: Are Your Hormones Jacked Up?

Hormones run the show. Sure, what we eat matters a lot. How much we eat matters a lot. Our stress, sleep and movement matter a lot.  But hormones run the show. They drive appetite, cravings, fat storage (and location of fat storage), mood, irritability, workout recovery, libido and so, so much more.  Often, optimizing your hormones can mean fewer cravings, fat loss, increased motivation, decreased depression and anxiety, better sleep, fewer headaches and overall better quality of life.  Today we're talking about a brand new tool designed specifically to help you normalize and optimize your hormones.  IGNITE is now available. Make sure to listen to the episode for all the details, expectations, mechanisms of action and common results.  You can get yours here and use the coupon code BENTON to save $10 on your first order.  Click here to get yours! 
6/25/202233 minutes, 48 seconds
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996: On Excuses (And Overcoming Yours)

I've been going back and forth with some clients over the excuses that hold them back from consistency and I'm excited to share some of my perspectives on how to overcome those thoughts and barriers. Plus, as always, we're diving into your great questions!  The brand new hormone is now live! Listen to the BONUS EPISODE I just released called "Bonus: Are Your Hormones Jacked Up?" to get all the details and click here to order. Remember, if this is your first order, use the code BENTON to save $10. 
6/25/202229 minutes, 10 seconds
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995: The Intention/Intervention Gap

You have clear intentions, goals and aspirations, but you aren't executing in a way that's getting you where you want to go (at least not at the pace you want). Today we're diving into 2 approaches that will help you eliminate the gap between what you want and doing what it takes to get you there. 
6/20/202220 minutes, 56 seconds
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Big Bonus: How to Unlearn the Habits of Inconsistency

I'm touching on some of the key teachings from a webinar I did the other night on creating consistency for the serial starter. I think you're going to LOVE this! Chock full of strategies and new approaches!  To learn more about The Consistency Course or to get on the wait list if it's full, visit:  primalpotential.com/the-consistency-course/  
6/19/20221 hour, 56 seconds
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994: Feel Like Food Always Wins?

You guys are bringing the heat with your questions today! We're diving into all of them, including:  Having great intentions but feeling like food always wins What to do about the voice in your head that always seems to be at odds with your goals What you missed on my webinar the other night Time management Fat loss with half a thyroid Calorie woes Today's winner is getting Energy+, if you want to try it, make sure to enter the code BENTON at checkout to save $10 on your first order! 
6/18/202230 minutes, 30 seconds
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993: Top Tip For Ending Overwhelm or Feeling Like You "Can't"

I'll be the first to admit that I often feel overwhelmed or like I don't have enough time or bandwidth to get something done. Today I'm sharing my top tip for not only breaking out of that feeling, but getting to a space of feeling empowered and in control of my outcomes. 
6/13/202220 minutes, 49 seconds
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992: Outwork Your Self Doubt

If you're doubting yourself or your ability to make progress toward a goal you have, don't miss the first part of this episode!  Plus, I'm answering your questions about the biggest challenge I've ever faced, how I 'overcome' it and we're having a great conversation about implementing honesty, maturity and specificity (in your own thinking).  Mentioned In Today's Episode:  The Dagny Foundation Edge (the code BENTON saves you $10 on your first order) Episode I previously did on Edge The Change Makers Journal
6/11/202231 minutes, 23 seconds
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991: Is This Impacting Your Metabolism & Long Term Disease Risk?

We're going into the science today and looking at a few things you're (likely) doing that are messing with your metabolism, your energy and your chances of developing some pretty serious diseases as you age.  Everyone needs to hear today's episode!  Mentioned In Today's Episode:  Sleep Plus (the code BENTON saves you $10 on your first order) My fave blue light blocking glasses by Klassy
6/6/202233 minutes, 39 seconds
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990: My Non Toxic Recommendations

We're talking about a lot of things today, but starting with some of my non toxic recommendations after last Saturday's controversial topics episode. We're also sharing a bit about being an effective communicator (especially with yourself) and when you haven't been "able" to get past a certain point of progress historically.  Mentioned In Today's Episode Fatco.com (try using the code PRIMAL at checkout - not sure it still works but worth a try!) The Dagny Foundation Get on the wait list for our two exciting new resources for consistency!  GBXProtein (use the code BENTON at checkout to save $10 on your first order)
6/4/202233 minutes, 46 seconds
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EB Shares Some Personal Stuff

thedagnyfoundation.org https://dagny2022.eventbrite.com  
5/31/202239 minutes, 50 seconds
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989: My New Most Favorite Quote Ever

A friend sent me this quote and it has shifted SO MUCH for me. It's shifted my marriage, it's shifted how I respond to frustrating things in my life, it's shifted how I think about food! Please don't miss this episode and please share it with as many people as possible! 
5/30/202221 minutes, 30 seconds
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988: EB Tackles Controversial Topics

Come what may, we're going there. This episode, especially the 2nd half, might be the most important episode I've ever released.  Mentioned In Today's Episode:  Relief+ (code BENTON saves you $10 on your first order)
5/28/202244 minutes, 27 seconds
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987: Changing the Idea You have About Yourself

Get ready for a breakthrough, served with a few tangible tools to get past what you currently believe about yourself. The season of "I'm such an all or nothing person" and "I'm a perfectionist" are over. This is a must-listen episode for anyone who wants to change any habit or behavior!
5/23/202223 minutes, 58 seconds
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986: Chris and EB Talk Money, Family & Business

Chris is back on the show today and we're giving a little life update and diving into money, family, business and excuses that might be in your way! 
5/21/202245 minutes, 35 seconds
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985: Impact Hours & How to Use Them

Ever feel like you have more things to get done than you have time in which to do them? Tough love truth: you can use your time better. We all can.  Recently, I was inspired by the notion of "impact hours" and "impact activities" and it's helping me in a way I REALLY needed help!  Here's a link to the book I reference in today's show! I hope you enjoy it! 
5/16/202221 minutes, 1 second
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984: FOMO, Diet Mentality and When Your Partner Isn’t On Board

The topics today are MONEY! We're talking about self-sabotage, diet trauma, FOMO and what to do when your partner isn't on board with your health changes.  Also, if you want to check out my daily staple protein powder (I'm obsessed) click here and use the code BENTON at checkout to save $10 on your first order! 
5/14/202226 minutes, 19 seconds
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983: Financial Flexibility & Freedom Are for YOU

Last month was Financial Literacy Month and I continue to be shocked by how many people aren't taking daily action to improve their financial situations. Not to mention the number of people who think that financial freedom isn't for them because they are too old, too young, not educated enough or don't have enough time. They're all wrong and it's hurting their health, their futures and so much more. Please, listen to this episode and commit to taking daily action! 
5/9/202226 minutes, 43 seconds
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982: Skill Versus Routine

"What looks like skill is often routine."  If there's some goal you're struggling to puruse, this is an episode for you!  Today we are giving away my favorite probiotic, and if you listen to the episode, you'll understand why I'm such a big fan of this in support of a weight loss goal! Use the code BENTON to save $10 on your first order! 
5/7/202225 minutes, 33 seconds
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Bonus: My Life Lessons (Reflecting On Roman's 1st Year)

Our son Roman turned one yesterday (May 2nd) and there are a few big lessons I'm reflecting on, as well as how perfectly they apply to any and every area of life! 
5/3/202223 minutes, 4 seconds
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981: The Difference Between Having A Plan & Being Prepared

This realization changed the game for my results. It sounds obvious, but so many of us struggle to execute our plans because we aren't prepared for the execution. Beyond that, we fail to realization that preparation isn't an all or nothing thing. There are degrees to preparation, and we have to start to paying attention to what level of preparation is needed in order for us to be successful in a particular area of our lives. 
5/2/202222 minutes, 22 seconds
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980: Make A Plan!

Ever put something off because you feel like you don't have time to work on it today? I get it, there are some days where it feels like there's just no way progress can be made. If you've ever felt this way, I think you're going to love the convo in today's episode.  Mentioned In Today's Episode Edge (the code BENTON saves you $10 on your first order) Change Makers Journal The Dagny Foundation 
4/30/202229 minutes, 46 seconds
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979: (My) Fat Loss - Then & Now

Today is a listener request episode. What did my fat loss journey look like, in the details, years ago? When I lost weight after I weaned Roman, what did that look like? What was the same? What was different? What did I eat on a typical day? What were my workouts? Supplements? If you are curious about fat loss, I think you'll love this detailed episode! 
4/25/202236 minutes, 24 seconds
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978: The Lines You Use To Talk Yourself out of Progress

We all have that thing we say to ourselves to let ourselves off the hook. One of the big ones we're tackling today is "I don't even care". When I was tired, emotional or stressed, I'd often tell myself this incomplete truth. And in that moment, I didn't care. So what do we do with that? We're exploring it today!  Mentioned In Today's Episode:  Edge Podcast I did all about Edge 
4/23/202231 minutes, 44 seconds
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977: 10 Questions To Get More Consistent

Struggling with consistency? Do not miss these 10+ questions that WILL help you get and stay consistent while reducing the appeal of your most common excuses.
4/18/202232 minutes, 53 seconds
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976: The "Disease" of Tomorrow

I was the QUEEN of saying things like, "I'll start tomorrow" or "I can do it tomorrow" and "I'll do better tomorrow." I meant it, but the pattern was the problem. Today we're diving into this pattern and some ideas for shifting it, along with a few listener questions.  We're testing out a new format today, so please let me know what you think! Mentioned In Today's Episode:  Support The Dagny Foundation Sleep Plus (the code BENTON will save you $10 on your first order) Change Makers Journal 12 Weeks to Transformation
4/16/202230 minutes, 11 seconds
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975: This Short Story Might Change Your Life

Today's episode is a short one, and it just might change your life. Please listen, and then immediately share it with someone you love. Don't skip this one. 
4/11/202210 minutes, 35 seconds
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974: Revisiting My 'Tiny House' Days + Tips

We're talking about what YOU want to hear about today! So many great topics from insulin/blood sugar to tips for eating well during RV travel, consistency, 'identity journaling' and how I'm approaching nutrition differently during this twin pregnancy.  Mentioned In Today's Episode:  Support The Dagny Foundation Sleep Plus (the code BENTON will save you $10 on your first order) Change Makers Journal
4/9/202227 minutes, 54 seconds
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973: My Top 4 Tools for Creating Consistency When It Feels Hardest

We all go through seasons where consistency feels harder than normal, or maybe even almost impossible. Maybe you're sick, pregnant, or taking on more stress in your life than normal. During these times, it's so easy to throw in the towel, but that's not the only option! Today I'm sharing my top 4 tools for creating consistency when it feels harder than ever! 
4/4/202234 minutes, 38 seconds
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972: My Tips for Autoimmune Thyroid Issues (and your other questions)

You guys shared awesome questions today, including how Chris responded to the news of twins (spoiler: it's not an incredible story, haha.) Today we are diving into my take on dealing with autoimmune thyroid issues, why I drink a protein shake daily (and if it's delicious), daily routines, binge eating and tips for vacation.  If you want to check out the protein shake I use daily, click here and be sure to use the code BENTON at checkout to save $10 on your first order. Same code works for Relief+!  If you haven't yet, please support The Dagny Foundation! 
4/2/202224 minutes, 2 seconds
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971: 10 Things That Keep Me Consistent

After not being super consistent for many months, I'm so proud of how I've dialed in my consistency and execution in the last couple months. Today, I'm sharing with you the 10 things that really keep me consistent. I'd love to hear which of them resonate most with you! 
3/28/202224 minutes, 23 seconds
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970: A Couple HUGE (Personal) Announcements

I have a few huge announcements - they're personal and I think you're going to want to hear them!  Please support The Dagny Foundation!  Connect with me to chat more about the upcoming Action & Accountability Mastermind! 
3/26/202239 minutes, 4 seconds
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969: Nutrition Misinformation & What Is Undisputed

Do you feel like there's a ton of conflicting information about there about diet for health and weight loss? Is dairy good or bad? Is meat healthy or should it be limited? Are there some things that are undisputed and certain to be good for health, metabolism and fat loss? Today, we answer all that & more!  Mentioned In Today's Episode:  The Carnivore Code by Dr. Paul Saladino 
3/21/202220 minutes, 28 seconds
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968: EB's Take On Motivation, Consistency & Accountability

Today's episode is a replay from a live session I did on Thursday 3/17/2022. I'm sharing my thoughts, tools and strategies for motivation, consistency and accountability, as well as all the details of my upcoming Action & Accountability Mastermind.  If you want to grab a spot in this high-touch mastermind, use this link! Spaces are limited so don't wait. We kick off the first week of April. 
3/19/20221 hour, 9 minutes, 20 seconds
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967: Stop Acting Smaller Than Your Patterns

You are NOT smaller or less powerful than your past patterns.  Your choices, impulses and cravings are NOT bigger than you are.  Today I'm sharing some things that inspire and encourage me from A Course In Miracles Made Easy and I hope it encourages you, too! 
3/14/202223 minutes, 53 seconds
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966: Welp...I Didn't Expect THAT to Fire Me Up!

Oh man...I'm so grateful for the questions and topics you guys send in for our Saturday shows. One of them today...a really great question...is certainly NOT what I thought would get me fired up, but man did it! I can't wait to hear what you think! Today we're talking how fat loss actually happens (sorta), multitasking, restriction, negativity in the world, making friends and more!  Make sure you register for our March 17th 8pm webinar on creating consistency & accountability! And hop on the wait list for our Action & Accountability Mastermind! 
3/12/202234 minutes, 3 seconds
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965: Metabolism & Your Microbiome - Exploring the Link

Being overweight is a SYMPTOM of another problem. More often than not, it's a symptom of gut dysbiosis, which is great news because that's something we can fix.  Your microbiome regulates your appetite, your metabolism and so much more. Today, we are diving into the science and you're not going to want to miss it!  Mentioned In Today's Episode:  GBXFit (use the code BENTON to save $10 on your first order)  Dr. Shawn's deep dive into the science  The Microbiome as "Weight Watchers"
3/7/202232 minutes, 4 seconds
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964: How I Handle "Restriction"

Someone wrote in struggling with feeling "restricted" even though they have important goals. In today's episode, I'm sharing how I handle this feeling as well as diving into your questions about my postpartum journey, weight maintenance, eating to relax, inflammation and more! Mentioned In Today's Episode:  Mark your calendar! Join me live on Thursday March 17th at 8p ET to talk about becoming accountable to yourself, my upcoming mastermind group and more! Click here to register for this free event!  Relief+ (Be sure to use the code BENTON to save $10 on your first order!)
3/5/202234 minutes, 7 seconds
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963: The Most Powerful Lesson I've Learned

Ever feel like you keep learning the same lesson over and over? On today's episode I'm sharing what I think is the most powerful lesson I've ever learned and how I'm applying it. This is one you're probably going to want to listen to again and again! 
2/28/202222 minutes, 58 seconds
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962: Tough Talk About What You Call "Deprivation"

Have you ever resisted a change because you didn't want to feel "deprived"? Or maybe given up on something you committed to because you felt a sense of deprivation? Oof. I've got a strong opinion on this one and we also diving into a lot of other topics around alcohol, your comfort zone and more!  If you want to join us in the Primal Potential FB group, click here.  To check out Relief+ use this link and the code BENTON will save you $10 on your first order. 
2/26/202230 minutes, 36 seconds
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961: Upgrade Your Results by Upgrading Your Story

Ever pursue a change by trying to upgrade your habits? I think that's the wrong way to go about it. More often than not, that will be short term. You'll do well for a little bit, but you'll eventually return to your old ways.  Fortunately, I'm going to outline (and explain) a better, more effective and more sustainable way!  If you haven't already, join me in the Primal Potential FB group! 
2/21/202224 minutes, 45 seconds
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960: When You Want to Give Up

Do I have thoughts for you to consider when you want to give up or give in? Sure do! I'm sharing them in today's episode along with an update on my own weight loss journey, thoughts on comparison and more!  Mentioned In Today's Episode:  Sleep Plus (use the code BENTON to save $10 on your first order) Mira Hormone Tracking Device
2/19/202229 minutes, 35 seconds
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959: Where You Need to Start

If you feel like your life, your circumstances, time, stress, money or family is getting in your way, this is your episode!  Mentioned In Today's Episode:  Chasing Cupcakes Primal Potential FB Group
2/14/202223 minutes, 19 seconds
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958: My Thoughts On Intuitive Eating

You guys didn't hold back with questions today! In today's episode we're diving into an update on my weight loss journey, intuitive eating, making mindset shifts, things that feel "hard" and more! I'm so grateful for all the topics and questions you share! Please keep them coming! This is very much YOUR show and I want to talk about what you want to hear about!  Mentioned In Today's Episode:  GBXFit Relief+ Sleep+ (Be sure to use the coupon code BENTON for $10 off your first order!)
2/12/202226 minutes, 25 seconds
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957: 9 Ways to Make Behavior Change Easier

If changing your behavior feels hard, today I'm sharing 9 specific ways to make it easier and they are all ways you can implement today!  Mentioned In Today's Episode: Chasing Cupcakes Primal Potential FB Group
2/7/202226 minutes, 1 second
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956: Managing "Off" Days

Someone asked if I ever have "off" days where my choices aren't great or I don't do the things I said I would. Um...YES. I sure do! Today on the episode I'm sharing how I manage those days.  We're also diving into your questions about tracking spending, my favorite "healthy" indulgences and more!  Make sure to win to see if you're the lucky winner of GBXFit! If you want to check it out for yourself, use the code BENTON to save $10 on your first order! I also mentioned Midday Squares in today's episode. Let me know what you think if you try them, and use the code BENTON15 to save! 
2/5/202229 minutes, 4 seconds
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955: What It Takes To Change Your Life

If you ever get frustrated with yourself because despite your effort, goals and desires, you still aren't achieving the things you want most, you need to hear this episode. This one thing, when you implement it, will crack everything wide open! 
1/31/202216 minutes, 47 seconds
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954: The Link Between Happiness & Progress

If you're feeling like effort and consistency are hard to come by, you don't want to miss the start of this episode!  We're also diving into your questions around implementing what you know, staying in action toward your goals, checking with your emotions before you make a decision, getting out of debt and more!  Today's giveaway is the Change Makers Journal - if you don't have one, definitely check it out! 
1/29/202225 minutes, 59 seconds
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953: Mental Mistakes That Will Kill Your Progress

Avoid these three mental mistakes that can derail your progress, no matter how badly you want your goal!  Mentioned In Today's Episode:  Change Makers Productivity & Fulfillment Journal Primal Potential FB Group
1/24/202227 minutes, 14 seconds
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952: My Approach to Productivity + Your Questions About Weight Loss Supplements

This week I've received more questions that I have any week in at least two years! Wow! You guys had so many questions about what you should expect from a quadbiotic supplement for weight loss.  I'm diving into all those questions as well as your questions about my process in writing book #3, how I stay on track, productive and focused.  Mentioned In Today's Episode:  GBX Fit (use the code BENTON to save $10 on your first order GBX Protein 
1/22/202228 minutes, 46 seconds
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951: What If Your Weight Is Not Your Fault?

Today on the show we are talking about one thing that might be thwarting your weight loss efforts, no matter how much effort you put into diet and exercise.  On today's show I'm joined by Dr. Shawn Talbott and if you've ever felt like your body is broken because of your cravings, your insatiable appetite or struggle to lose weight, you want to hear this episode! Mentioned In Today's Show:  Use the code 30968 to save $10 on your first order!  GBX Protein GBX Fit - The Quadbiotic 
1/17/202236 minutes, 27 seconds
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950: Tips for Tackling Struggles with Motivation or Consistency

Not consistent? Start strong and fizzle out quickly? Today I'm sharing my tips for waning motivation, lack of discipline and consistency.  Mentioned In Today's Episode GBX Fit - the world's first quadbiotic for weight loss - use the code 30968 to save $10 on your first order with Amare
1/15/202226 minutes, 38 seconds
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949: 3 Keys to Not Letting Lack of Motivation Get In Your Way

Does lack of motivation get in your way or talk you out of progress? Do you wish you were more motivated more often? Join me for 3 keys to making sure that lack of motivation never gets in your way! Head over to the Primal Potential FB group to share and hear others share about their keys to staying consistent without motivation!
1/10/202217 minutes, 38 seconds
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948: Eating to Escape, Biz Goals and Judging Yourself

Whether you're escaping stress, sadness, anxiety, overwhelm, loneliness or anything else, we must remember not to confuse a solution with a distraction.  Today we're talking about numbing/escaping, reaching business goals, judging yourself, establishing habits and more! Thanks to all of you who sent in questions and topics.  Mentioned In Today's Episode:  Mood+ (the code 30968 will save you $10 on your first order) Primal Potential FB group Change Makers Journal
1/8/202223 minutes, 12 seconds
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947: 3 Things You Need to Know to Get & Stay Consistent

Have you ever had super clear and compelling goals for the new year but failed to see them through? It happens all the time. We start strong and fizzle quickly. In today’s episode, I’m sharing three things you absolutely must know in order to get consistent and, more importantly, stay consistent in this new year! Mentioned In Today’s Episode: Change Makers Productivity & Fulfillment Journal Primal Potential Facebook Group
1/3/202227 minutes, 15 seconds
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946: Weight Loss HOT Topic

We are kicking off the new year with some serious weight loss controversy and I can't wait to hear what you think about it!  We are talking weight loss, motivation and all the things that could be on your mind as we dive into a new year! Mentioned In Today's Episode:  Primal Potential FB group Chasing Cupcakes GBX Protein (the code BENTON will save you $10 on your first order) Midday Squares (the code BENTON15 will save you $$)
1/1/202231 minutes, 26 seconds
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945: 2021 Lessons

I have a big goal and priority for 2022 (aside from growing our family) and I'm sharing it in today's episode, along with some of my primary takeaways from this year.  Be sure to join me in the Primal Potential FB group for the inside scoop! 
12/27/202120 minutes, 13 seconds
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8 Questions To Ask Yourself As You Wrap Up This Year

I have 8 questions for you to ask yourself as we head into 2022! Plus, I'm answering a bunch of your questions - and they're GREAT!  Here are my 8 questions:  Do I have what I want? What is it that I really want? If I look at each area of my life individually, what do I want in that area? What’s missing? What do I need to let go of to have what I want? What do I need to do more of to have what I want? What are the one or two biggest changes I need to make so that I get what I want? How will I keep these things top of mind every day? Mentioned In Today's Episode Relief+ - my code (BENTON) will save you $10 on your first order!  Change Makers Productivity & Fulfillment Journal Primal Potential FB Group
12/25/202123 minutes, 56 seconds
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943: 4 Tools for Overcoming Insecurity

We all have moments of insecurity but that feeling is where we start, not where we stop. On today's episode I'm sharing my top 4 tools for overcoming any insecurity, any time! 
12/20/202118 minutes, 59 seconds
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942: How to Stop Falling Back Into Old Patterns

How do you stop falling back into old patterns? How do you avoid self-sabotage when you're making progress (or punishing yourself when you're not?) How do you not let one poor choice spiral? So many great questions today! Tune in and be sure to let me know if you have a question or topic for an upcoming episode! Mentioned In Today's Episode Change Makers Journal GBX Protein (the code 30968 will save you $10 on your first order!) Primal Potential FB group
12/18/202128 minutes, 12 seconds
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941: The Key To Getting Yourself To Do The Work

Do you know what you want, want it badly and still fail to do the work required? In today's episode I'm sharing the top tip for getting yourself to do the work consistently! 
12/13/202115 minutes, 45 seconds
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940: Chris Is Back (Sorta)

Chris is finally back! Yay! Today we're answering your questions about getting your family on board with your journey (or not), my meal plan for the week and getting frustrated when it feels like your goal is so far off. 
12/11/202122 minutes, 33 seconds
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939: What To Do About Inconsistency

If you struggle with implementing the things you know you want to do, the ideas and strategies you've heard and learned, this is your episode!  We're talking about one of the ideas from Tools for the Trenches. If you don't have your copy yet, get it now! 
12/6/202117 minutes, 28 seconds
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938: A Little Life Update

You're not going to want to miss this episode - I'm sharing a little life update and answering your incredible questions about when old habits creep back in, staying on track, the holiday blues and a funny story of when Chris and I started dating! Mentioned in Today's Episode: GBX Protein (save $10 on your first order with the code 30868) Amare has some huge sales this month with the code HOLIDAY 15% wen you spend 200 20% when you save 250 25% when you spend 300
12/4/202123 minutes, 12 seconds
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This is a HUGE Problem (and I'm Solving It)

There is a massive problem I see every day - sometimes in my own life and regularly in the lives of my listeners and clients:  We KNOW what to do to reach our goals, we REALLY want to reach them but we fail, time and time again, to be consistent.  We live in the gap, failing to make it to what we intellectually know is possible for us.  I believe that this problem is leading to illness, to unhappiness, depression, anxiety, divorce and much more.  Fortunately, I believe we can solve this problem and I'm ready to help those of you who want to join me in the Change Makers Action & Accountability mastermind starting in January of 2022.  Registration is open now and spaces are limited.  Here's a link to more information and your registration.  If you have question, message me ASAP before spots fill up! 
12/1/202120 minutes, 15 seconds
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937: My Top Tip For Behavior Change

Recently, one of my 12 Weeks to Transformation clients was struggling with doing what she knows she needs to do to reach her goals. Her specific struggle was related to eating well at night. She shared that she knows what she should do, but she just doesn't want to do it. In today's short but important episode, I'm sharing with you the advice I gave her. 
11/29/202110 minutes, 7 seconds
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936: On Clutter & Feeling Discouraged

We're tackling a bunch of great topics today including dealing with clutter, simplifying, feeling discouraged, a day in my life and more!  Mentioned In Today's Episode:  30% off Edge, Dragon Fruit Energy & GBX Protein through 11/28 Change Makers Journal
11/27/202128 minutes, 57 seconds
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935: One of the Most Inspiring Things I've Heard All Year

On today's episode I'm sharing one of the most inspiring things I've heard all year and my process for turning it into consistent action! I hope you love it! Join me in the Primal Potential FB group to share what you'll do with it! Also Mentioned In Today's Episode:  Change Makers Productivity & Fulfillment Journal
11/22/202119 minutes, 28 seconds
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934: Answering the #1 Question I Get

On today's episode I'm answering the most common question I get asked - it's all about how to get more consistent.  I realized I forgot to announce today's winner! I'm sorry! I'll give two things away next Saturday, I promise. If you want to check out Relief+, here's the link - make sure to use the code 30968 to save $10 on your first order.  If you want to get on the wait list for our Change Makers Action & Accountability Mastermind, here's the link! 
11/20/202118 minutes, 19 seconds
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933: 7 Solutions for (Almost) Any Problem

Recently, a client emailed me with a series of problems and struggles and in today's episode, I'm sharing 7 solutions you can apply today to just about any problem you have! 
11/15/202124 minutes, 32 seconds
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932: Why You KNOW But Don't DO

Ooooh! If you feel like you can motivate yourself to do the things you have to do but can't motivate yourself to do the things you should do, you'll love this episode!  So many great questions and topics!  Mentioned In Today's Episode!  GBX Protein (use the code 30968 to save $10 on your first order) Get on the wait list for the Change Makers Action & Accountability Mastermind
11/13/202124 minutes, 35 seconds
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931: 7 Questions That Will Help You Overcome Excuses

Do not miss these 7 questions that will help you get out of your own way, stop making excuses and get better results!  In today's episode I mentioned my 75 questions PDF. You can check it out here. 
11/8/202129 minutes, 32 seconds
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930: Staying "On Track" Over the Holidays

We're answering your great questions this week AND giving away one of my top 3 favorite supplements.  If you don't yet have Relief+, check it out here and use the code 30968 to save $10 on your first order.  Get on the wait list for the Change Makers Action Only Mastermind here.  Here are the questions we're tackling today: What came next for you - how did you go from the chicken minis or chicken biscuit to the 7 day water fast?? I would love to know more about your journey from yesterday small steps you took in the beginning and how your capacity grew over time? What's the best thing about Christmas on Cape Cod? Do you have any tips to help me not grab my phone constantly (social media, pictures, shopping, research)? How do you balance your schedule/routine with a baby, a job, workouts, healthy eating, etc.? Do you have any mindset hacks for staying on track during the holidays?
11/6/202124 minutes, 30 seconds
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929: Convenience Is Created

I believe that convenience is created. If you feel that it's convenient to eat poorly and inconvenient to eat healthy, understand that those factors are within your control.  Today, we're going to talk about how to make what feels inconvenient more convenient.  We're going to talk about making things that seem convenient - like overspending or over indulging - less convenient. 
11/1/202123 minutes, 15 seconds
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928: How To Write A Book

Tools for the Trenches came out this week and you had so many questions about the process of writing a book. I honestly believe that everyone has at least one book in them and that you should write it! Today I'm answering your questions about how to get started (as well as some questions about Tools for the Trenches) Grab your copy now on Amazon Also Mentioned In Today's Episode:  GBX Protein (use the code 30968 to save $10 on your first order)  
10/30/202132 minutes, 12 seconds
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Very Special Bonus Episode

This is a very special day and a very special bonus episode!  Please listen!  Tools for the Trenches is now available! 
10/26/202116 minutes, 36 seconds
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927: Which Supplements Are a Waste of Money?

Which supplements are a waste of money? Which ones aren't? Are there supplements we should all be taking? How do you decide what to take? We're breaking it all down today.  As I shared on the episode, what I take is not what you should take. Your choices should be based on your goals and needs.  In today's episode, we not only break down my concerns and frustrations about the industry but also how you should make your supplement choices.  I shared why I take what I take and here are some of the things I talked about:  Probiotics Adaptogen Blend Liposomal vitamin C CoQ10 Relief+ Omega 3 Vitamin D
10/25/202126 minutes, 29 seconds
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926: Sugar Addiction?

So many great topics on today's Q&A including:  sugar addiction overwhelm inconsistency building a business resentment Mentioned In Today's Episode:  The wait list for our January program Relief+ (the code 30968 will save you $10 on your 1st order) Streams of Income episodes: 830, 670, 624 Side Hustles Webinar Affiliate Marketing Presentation  
10/23/202127 minutes, 13 seconds
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Bonus: 9 Things Driving 1 Big Problem

I just HAD to release a special bonus episode because so many people aren't aware of this major issue and the 9 things driving it. Today, we're talking about the big problem and of course, the solutions! Mentioned In This Episode:  Vitamin D  Relief+ (use the code 30968 to save $10 on your first order) Mood+ (use the code 30968 to save $10 on your first order)
10/19/202142 minutes, 56 seconds
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925: Don't Screw Up This Major Success Principle

Today we are discussing and breaking down one of the the top 2 or 3 major success principles. Don't miss today's episode! To get your copy of the Change Makers Productivity & Fulfillment Journal, visit: https://primalpotential.com/change-makers-journal/
10/18/202121 minutes, 26 seconds
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924: Struggling with Motivation?

Have big goals but fleeting motivation? Wish you were more motivated? You want to hear today's episode!  If you're looking to join the wait list for our January Action Takers mastermind, click here.  To get your hands on Relief+, click here. Be sure to use the code 30968 to save $10 on your first order! 
10/16/202127 minutes, 17 seconds
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923: For A Dramatic Change In Your Results...

If you want to get a dramatic change in the results you're seeing any area of your life, do this one thing!
10/11/202124 minutes, 43 seconds
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922: Sabotage, Risk Taking & a Special Prize

Food guilt! Self-sabotage! When self-improvement becomes toxic or obsessive and so much more! Don't miss this Q&A with me and Chris!  Mentioned in Today's Episode:  Salted Caramel GBX (the code 30968 saves you $10 on your first order SleepPlus 75 Questions Download 
10/9/202127 minutes, 5 seconds
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BONUS: What We Need Right Now

Whew. What a state the world is in right now, huh? A couple weeks ago, I reached out to my dear friend Brooke Thomas and shared: I have an idea. We need to DO something. We need to be the voices that rise above the fray, above the tension, above the politics and focus on what we can do for ourselves and our families.  After exchanging a few voice notes, we decided to bring our thoughts to you!  Please take a listen and then reach out and share what YOU think!  If you aren't yet connected with Brooke, follow her here! 
10/7/202129 minutes, 41 seconds
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921: Getting Your Sh*t Together

"Become addicted to the feeling of having your shit together" Today, we are diving into this and you are not going to want to miss this workshop-style episode!
10/4/202126 minutes, 26 seconds
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920: Nuances of Progress versus Perfection

Can you be disciplined without being rigid or inflexible? Can you be structured and also spontaneous? We're answering these questions and more today! Plus, I'm sharing my own current goals!  Mentioned In Today's Episode:  Happy Juice Pack (code 30968 saves you $10) 75 Questions PDF
10/2/202124 minutes, 10 seconds
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919: Future Proof

What does it mean to you to become "future proof"? What areas of your life do you want to make future proof and what would that take? Hear both my answers and my process in today's episode! Book mentioned in this episode: Future Proofing You Change Makers Journal
9/27/202127 minutes
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918: Hot Rant About Burn Out

Ooooh today's episode gets FIREY towards the end when we talk about inconsistency and burn out. If you're struggling with taking consistent action towards your goals, don't miss this episode! We also dive into a question about what we're doing for fertility & future pregnancies.  Mentioned in today's episode:  Change Makers Journal Relief+ (the code 30968 will save you $10)
9/25/202123 minutes, 43 seconds
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917: Do This To Get Consistent

I can't wait to introduce you to today's tool to overcome all-or-nothing thinking and get consistent! Don't miss today's episode! 
9/20/202117 minutes, 27 seconds
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916: Breaking Barriers That Hold You Back

What's holding you back? Today we're talking all the things that stand between you and your goals! Plus, we're giving away my favorite protein powder! The code 30968 saves you $10 on your first order.  
9/18/202125 minutes, 45 seconds
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915: My Top Tool for Consistency

Today I'm sharing my top tool for consistency - it's something I think about and consider each time I'm negotiating for an excuse. I use this tool when it comes to food, workouts, business and even watching TV! I can't wait to hear what you think of it!  In today's episode we talk about the Change Makers Journal. You can check it out or buy it here! 
9/13/202117 minutes, 51 seconds
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914: Self Esteem and The Problem with Passion

What happens when you lose weight but still struggle with self esteem? What should you do if you don't know what your passion is? We're diving in to this and more in today's QA! Plus, I'm giving away Relief+ which you can learn more about here: https://www.amare.com/30968/en-US/ReliefPlus
9/11/202130 minutes, 54 seconds
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913: Health In 100 Words

Inspired by Ben Bergeron, we're breaking down his "Health in 100 Words" into a conversation about action steps and places to start. If you want something that is action-based that you can begin implementing today, don't miss this episode!
9/6/202122 minutes, 35 seconds
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912: Is This Who/How You Want to Be?

All the great questions from you guys! Some are personal (about our house and marriage) and others are all about you: What do you do if you resent the success of others? Do you think some people are genetically destined to be overweight? How do you deal with struggles with the scale when it doesn't reflect your hard work? Plus, I give away Relief+ which is what took away all my knee pain and I'm THRILLED about it! The code 30968 will save you $10 on your first order! Get yours here. 
9/4/202122 minutes, 57 seconds
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911: The Best Parenting Advice I've Ever Heard

I can't wait to share the very best parenting advice I've ever heard (that you should be applying to yourself every day!)
8/30/202119 minutes, 5 seconds
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910: HOT Topics

Oh boy do we get into some current event HOT TOPICS today! You don't want to miss this one! Also: to join me for the fall 12WT, head to primalpotential.com/register
8/28/202131 minutes, 44 seconds
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909: Two Philosophies That Will Change Your Life

Today I'm going to share with you two insanely powerful philosophies that can change your life, starting right now, when you commit to applying them choice by choice. If you want to learn more about the Change Makers Productivity & Fulfillment Journal, you can check it out here: https://primalpotential.com/change-makers-journal/
8/23/202121 minutes, 29 seconds
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908: It's A Focus Before It's a Feeling

Thanks to all of you who keep sending in great questions and topics! Keep them coming! Today we're talking about  boundaries and standards fasting perceived bias haters bad days peloton And more!  I also mentioned the free September challenge to help you create change! Here's the link to join!  We also talked about the Change Makers Journal which you can get here. 
8/21/202122 minutes, 18 seconds
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907: Hot Rant on a Big Mistake You're Probably Making

Today's episode is STRAIGHT FIRE. Don't be that guy who skips it because it's short - I think the brevity is a big clue that it's GOOD. If you want or need to be fired up, I've got you today!
8/16/202110 minutes, 47 seconds
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906: My Husband Called Me a Bridge Troll

OMG, you guys are going to laugh so hard with me in today's episode! But, there's also a ton of value regarding living in the middle of all or nothing thinking and so much more!
8/14/202125 minutes, 27 seconds
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905: Inside My Next Book

Most of you know that I have my second book coming out soon and today I'm reading you a chapter! I cannot wait to share it with you!
8/9/202124 minutes, 29 seconds
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904: Push Or Rest?

Today we are diving into your questions and topics including:  What if you don’t have hunger cues? How do you know how to fuel your body? In general, how are you? Can you talk more about how to know if you need to push or rest? Who do you think Roman looks like? Do you eat beans? Why or why not? How do you approach people you think would be great for network marketing? Why am I not sticking to my diet? It’s only been 2 weeks. To check out the Change Makers Productivity & Fulfillment Journal, click here! 
8/7/202122 minutes, 3 seconds
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903: My Top Tip for Getting Results

I cannot wait to share my top tip for getting results when it comes to absolutely any area of your life! Not only will I share with you this top tip, I'm going to tell you how to implement it! If you want to learn more about the book I mentioned in today's episode, check it out here: https://amzn.to/3du3uXp
8/2/202123 minutes, 32 seconds
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902: My Best Motivational Tip

Today we're diving into my best motivational tip and a handful of other questions you sent it! Plus, Roman stops in to say hi!  To join my book 2 launch squad, text the word book to the number 336 203 5320 (but listen to the episode for full details!)
7/31/202125 minutes, 59 seconds
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901: Winning with Controlled Struggle

Do you ever feel like life's disruptions throw you off course? So did the woman I'm chatting with on today's episode. She felt like she could do well until life inevitably got in the way. Today we're taking many of the tools and perspectives we talk about regularly on the show and demonstrating how to put them to work in your life!
7/26/202123 minutes, 16 seconds
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900: Making 'Healthy' Easier

So many awesome questions today around self-control, discipline, being a self-starter, holding yourself accountable and making it easier to be healthy.  We also talked about Mid-Day Squares. My fave is the chocolate PB. Here's a link to check them out and use the code BENTON15 to save!
7/24/202132 minutes, 20 seconds
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Bonus: Getting Better with Time and Money

I'm so excited to share this incredible bonus episode featuring my conversation with New York Times bestselling author Rory Vaden. Rory gives powerful philosophies that will help you get more time and more money and I have no doubt that his insights will get you taking more productive action in your own lives! To connect with Rory's team for your own free strategy call, head to freebrandcall.com/elizabethbenton  
7/21/202133 minutes, 22 seconds
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899: The Nuts & Bolts of Getting Results and Paying Attention

Today we are getting incredibly tactical and practical as we dive into the daily nuts and bolts of making progress and getting results. If you want to learn more about the Change Makers Productivity & Fulfillment Journal, head here: https://primalpotential.com/change-makers-journal/
7/19/202141 minutes, 15 seconds
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898: Tools for the Trenches

Did you hear?! My second book is coming soon! The other day I posted the title and cover on social media and today I'm answering all your questions about it!
7/17/202117 minutes, 40 seconds
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897: My Most Important Message

Today we celebrate Primal Potential's 7th Anniversary with my most important message and 50% off (July 12th only) the 12 Weeks to Transformation! Don't miss the message and head to primalpotential.com/register and use the code 7YEARS to save 50% off the 12WT!
7/12/202126 minutes, 28 seconds
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896: Motivation Versus Commitment

Today we're giving away $150 of my favorite supplements! And we're diving into motivation versus commitment, fear of missing out and a whole bunch of your relationship questions! 
7/10/202139 minutes, 25 seconds
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895: What Are You Fighting For?

What are you fighting for? What do you want to fight for? What does that look like? What will it take? I am in love with this concept and can't wait to share my answers with you and break down this idea, applied to so many different areas of life!
7/5/202126 minutes, 32 seconds
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Bonus Episode - When You Don't Know How

If you don't know how to reach your goal... If you don't know how to stop "sabotaging" If you don't know how to start the business... This episode is for you!
7/4/202117 minutes, 55 seconds
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894: Overcoming Temptation via Perspective

So many awesome questions on today's episode, especially as we get into the summer! Lots of questions about temptation and indulgences! To learn more about Edge, click here (be sure to use the coupon code 30968 to save $10 on your first order). If you want to hear the podcast episode I did about it, click here. 
7/3/202120 minutes, 3 seconds
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893: Antidotes to Worry, Stress & Fear

In the last 14 months or so, I've faced my fair share of fear, worry and stress. I've dedicated myself to improving my response to these challenges and today I'm going to share my most effective strategies for stress, worry and fear.
6/28/202121 minutes, 45 seconds
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892: How Do I...?

Chris and I are back and we're diving into your questions! Today we talk about navigating relationships when you have different lifestyles/goals, figuring out your "big picture" eating plan, insecurity, morning routines and more!
6/26/202123 minutes, 16 seconds
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891: One Tip To Move from Good To Great

I have ONE powerful tip you can start using right now that will help you move (quickly) from good to great in any area of your life!
6/21/202118 minutes, 33 seconds
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890: Responding to Anxious Thoughts

Chris and I are back and weighing in on what you want to hear about! Today there were a few questions about anxious thoughts and social anxiety but we also share our thoughts on investing in real estate and confidently responding to doubt from others! Send us YOUR questions and topics! We love hearing from you!
6/19/202134 minutes, 28 seconds
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What You Need to Hear

This is the episode you need to hear to take action, no matter what your goal is! Save it!
6/16/202122 minutes, 5 seconds
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889: Making Big Scary Changes (More Easily)

"Create a life you love" can seem so cliche but at the same time, why are we all not taking this more seriously? Why is ANYONE going to a job they hate or suffering through the week to get to the weekend when we ALL have other options? Making big changes can be scary as hell, but today we're making it a little easier with our incredible guest, Kelly Brock! Be sure to connect with Kelly on Instagram: @kellybrock
6/14/202141 minutes, 51 seconds
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888: Temptation, Fear of Failure and Navigating Low Moments

You guys have sent in so many great topics and questions! Today we're talking about facing summer temptations, fear of failure, if having a plan is essential and navigating low moments. Join us for The Dagny Foundation 5K walk from your own home by registering at thedagnyfoundation.org If you want to grab yourself some Edge, here's the link! https://www.amare.com/30968/en-us/amareedge-2pack
6/12/202130 minutes, 3 seconds
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887: Something You MUST Know About Calories

There are some things I feel everyone NEEDS to understand about calories, whether your goal is fat loss or not! We're going to geek out on a little science today and I hope you enjoy it!
6/7/202128 minutes, 55 seconds
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886: Dealing with Doubt and Other Barriers of Belief

We're talking about what YOU want to talk about today and these are my favorite episodes! Today we tackle debt, doubt and even a bit about fasting! Keep sending in your topics and questions, we love to hear them! And don't forget to register for The Dagny Foundation 5K - head to thedagnyfoundation.org
6/5/202139 minutes, 46 seconds
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885: SLOW DOWN Your Thinking & Deciding

Super important motivational minisode coming at you today on the importance of slowing down your thinking, your decision making and LOOKING for things that make you slow down!
5/31/202118 minutes, 2 seconds
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884: Would You Rather (& Dealing with Tough Stuff)

It's our first Q&A since having baby Roman and we're diving into all the things! We play a fun game of "would you rather" at the start and then dive right into your questions around the 'health at every size' movement, navigating hard seasons, moody spouses and lots more! In today's episode we also talked about our upcoming 5K event for The Dagny Foundation - make sure to register via thedagnyfoundation.org
5/29/202130 minutes, 18 seconds
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883: Divorcing the Story of the Past & the Problem

Today you're going to hear a mini coaching session between me and a listener who said she just can't stay consistent. She knows all the things to do but just isn't doing them for more than 3 weeks at a time. If you struggle with feeling like you're in a pattern of two steps forward and three steps back, or engaging and disengaging, you're going to get a lot from today's episode!
5/24/202130 minutes, 43 seconds
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Postpartum Weight Loss

Today I'm sharing my thoughts about and approach to postpartum weight loss and how I'm tackling everything from mindset to movement. To get the details of today's episode or links to anything discussed, visit: https://primalpotential.com/postpartum-weight-loss/ To join me in the 12 Weeks to Transformation (rookie group) beginning June 1, visit primalpotential.com/register/
5/23/202132 minutes, 23 seconds
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882: Strategies to Beat Procrastination

Giving up, quitting and procrastination - those are three of the topics we're hitting today with tips and strategies. Since we're answering your questions today, we also dive into evaluating whether or not a tool is worth the $$ and what to do when you don't have the support of your family.
5/22/202135 minutes, 23 seconds
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Make a Move (And Get Results)

No lie: I definitely don't feel as good in my body as I want to. After two back-to-back pregnancies and c-sections, plus a hefty dose of grief and a side of global pandemic and quarantine, I'm feeling it. Today I'm sharing what I'm going to DO about it (starting now) and inviting you to join me! To learn more or get started, go to primalpotential.com/register/
5/19/202136 minutes, 33 seconds
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881: How To - Go To the Next Level

Today we're doing something we've NEVER done in over 900 episodes of the podcast! I'm not going to spoil it in the description, but it's related to going to the next level of your health, marriage, finances, business or all of the above! Don't miss it! To learn more about the 12 Weeks to Transformation or kick off yours, go to primalpotential.com/register    
5/17/202128 minutes, 33 seconds
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880: What To Do About "Self-Sabotage"

Do you ever wonder why you self-sabotage and how to stop? We're tackling that today along with getting out of your own way and more! Want the Change Makers Journal? Here's the link: https://primalpotential.com/change-makers-journal/
5/15/202125 minutes, 7 seconds
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Roman's Birth Story

For those of you who have been asking, here's the story of our son's arrival into this world! Roman Ephraim Thompson was born Sunday May 2nd at 3:13am and today I'm answering your questions!
5/14/202158 minutes, 25 seconds
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879: Avoiding the Trap of the Theoretical Ideal

I cannot wait for you to hear today's conversation about breaking the trap of the theoretical ideal. The truth is, most of our day's don't go perfectly according to plan. Some of them are hardly recognizable compared to the plan we had in mind. Fortunately, that's not a problem! The problem comes in when we're so attached to the theoretical ideal that we don't optimize the reality in front of us.
5/10/202118 minutes, 40 seconds
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878: MUST LISTEN On Creating Change In Your Life

Today's episode is a MUST LISTEN when it comes to creating change in your habits, your discipline or your self-talk. In this episode we talked about the Change Makers Journal which you can find here! 
5/8/202130 minutes, 17 seconds
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877: Breaking the Chains of the Past

Too many people feel "stuck" only because they're believing in their past more than they believe in their potential. They're limiting themselves to the predictable instead of opening themselves to the possible. With today's episode, you'll be empowered to change that!  To learn about the 12 Weeks to Transformation or get started with yours, visit primalpotential.com/register. 
5/3/202122 minutes, 41 seconds
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876.5: When Change Feels Out of Reach

Today we are answering your questions and you've got some great ones today! We're talking binge eating, making big changes, what to do when your goal feels impossible or out of reach and so much more! Plus, of course, giveaways! Mentioned in Today's Episode: Edge - it's now shipping!!  My webinar & QA about Edge 12 Weeks to Transformation Change Makers Productivity & Fulfillment Journal
5/1/202133 minutes, 34 seconds
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876: Think You Have a Mental Block?

Think you have a mental block around weight loss, exercise, getting out of debt, building wealth or absolutely anything else? Today you're going to hear a candid conversation between me and a listener who was convinced she had a mental block, but after a few major breakthroughs, it turned out to be a false wall. This is such good stuff!
4/26/202127 minutes, 33 seconds
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875: Becoming Accountable to Yourself

We're answering your questions today and diving into the importance of being accountable to yourself, HIIT, hunger, cravings, drama and more! We even tackle a handful of questions about my pregnancy and upcoming birth! Mentioned in Today's Episode:  The Change Makers Productivity & Fulfillment Journal Buying Edge My webinar all about Edge 12 Weeks to Transformation
4/24/202141 minutes, 24 seconds
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The Non Episode Episode

You guys have had so many great questions about this in the last couple weeks I knew I needed to do a non-episode episode all about it! You can save $10 on your Edge purchase by using the code 30968 when you go to this link.
4/22/202139 minutes, 9 seconds
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874: My Money Habits

Today I'm taking you inside my money habits, my money strategy and my money mindset!
4/19/202159 minutes, 17 seconds
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873: The Tyranny of "Or"

We have such a great giveaway today and we're answering your questions! Don't miss it! To get your Edge, check this out: https://www.amare.com/30968/en-us/amareedge-2pack
4/17/202126 minutes, 1 second
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872: One Different Focus for WAY Better Results

I've recently adopted a new perspective that has brought my results, my mindset and my disposition to a totally new level! You KNOW I'm going to share it, and all the details, with you today!
4/12/202126 minutes, 4 seconds
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871: Chris Answers Rapid Fire

Today we're kicking off with rapid fire questions for Chris. I'm pretty sure that at least one will surprise you! As always, we're tackling your questions and today they're about debt, marriage, time management and being self-critical. If you want to try out EDGE, make sure to use the coupon code 30968 to save $10 on your first Amare order! Here's the link: https://www.amare.com/30968/en-us/amareedge-2pack If you want to learn more about EDGE, check out the casual webinar I hosted a couple weeks ago. 
4/10/202139 minutes, 3 seconds
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BONUS: My Epic New Hobby

I am super excited to share my new hobby with you: growing sprouts at home, in my kitchen, without soil, in a matter of DAYS. Friends, I honestly think this is something EVERYONE should do because they're insanely healthy, the most affordable way to get nutrients and they go from seed to meal in 3-5 days! Listen to today's episode and tell me if you're convinced. I've also linked every resource and item you could need in this blog so head there for links and pictures. https://primalpotential.com/how-to-grow-sprouts-at-home/
4/9/202130 minutes, 52 seconds
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870: The Error In Judging Moments

"Evolution is tough to see up close" Ray Dalio If you are someone who beats yourself up over moments in time or single decisions, you aren't going want to miss today's episode!
4/5/202116 minutes, 51 seconds
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869: How to Break a Habit

So many great conversations on today's episode including how to break a habit, dealing with insecurities around perceived judgement, why we're installing a salt water pool and much more! If you want to check out Mood+, head to Amare.com and if it's your first order there, use the code 30968 to save $10
4/3/202126 minutes, 48 seconds
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868: Managing Competing Priorities

If you struggle to balance competing priorities or make progress on the many goals you have with life happening all around you, this episode will be gold for you. We're talking "balance" and what it really means, multitasking, organization and more!
3/29/202122 minutes, 48 seconds
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867: Stop Operating Below Your Capacity

Rest is not lazy. It's not optional. We have to prioritize true recovery, which is not the same as checking out and watching 10 hours of Netflix. If we don't, we're operating far below our capacity and potential! Today we're talking about this and much more on another Q&A episode! To check out Fatco's incredible skincare products, go to fatco.com and use the coupon code PRIMAL to save 10% If you're looking to check out Amare's supplements, head to Amare.com and the code 30968 will save you $10 on your first order! 
3/27/202130 minutes, 5 seconds
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866: Overcoming Mental Blocks

This is a 'can't miss' episode! We're talking all about perceived mental blocks, how to see them more clearly and how to ensure they don't continue to get in your way!
3/22/202118 minutes, 37 seconds
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Truth Bomb

I just had to drop a bonus episode today with a truth bomb and one of the most valuable tools I've used to change my life and relationships in the last few years. DO NOT SKIP this one!
3/21/202117 minutes, 6 seconds
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865: Cravings & Food Swaps

If cravings are a struggle for you or you're looking for ideas for healthier food swaps, you're going to enjoy this episode! Chris and I are diving into more of your great questions!
3/20/202130 minutes, 52 seconds
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864: 1 Simple Shift for Better Decisions

I learned a powerful message (most powerful for my marriage, but also powerful for nutrition, fitness and business) from a random Peloton class! Don't miss this minisode - it's a pretty epic tool!
3/15/202111 minutes, 20 seconds
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863: When Perspectives Hold You Back

We're back answering your questions! We're talking about 'self promotion', facing fears, extended fasting, moving forward and more! If you're looking to try out SleepPlus or any of the other Amare products we've talked about, use the coupon code 30968 at amare.com to save $10 on your first order!
3/13/202126 minutes, 7 seconds
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862: 10 Questions That Can Change Everything

This is an episode you don't want to miss. I'm sharing 10 POWERFUL questions that, if you ask them regularly, can change everything for you!
3/8/202138 minutes, 29 seconds
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861: 1 Year Later

As crazy as it is, today is Dagny's birthday. She was born one year ago today, can you believe it? Chris and I are sharing a little bit about that and then of course diving into your awesome questions! We've got a great giveaway today, too! Also: if you're looking to save $10 on your first Amare order, I've got you! Use discount code 30968 when shopping through amare.com. 
3/6/202140 minutes, 36 seconds
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860: Breaking the Addiction to Problems

If you're struggling, chances are you're giving more time, energy, attention and/or emotion to the problem than you're giving to the solution. Today, we change that!
3/1/202127 minutes, 39 seconds
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859: Distractions, Balance & Making Progress Toward Your Goals

Today we're answering your questions all about distractions, work/life balance, making progress towards your goals, becoming a morning person and more! To learn more about today's giveaway, SleepPlus, click here! 
2/27/202126 minutes, 38 seconds
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858: Tools for When You Know What to Do But Aren't Doing It

Today you're going to hear from an amazing listener to this show as part of our trial in a series of episodes with YOU - the listener! After losing 140 pounds, the pandemic seemed to throw her off track, changing her schedule, her routine and her trajectory.  In today's episode we talk about getting your choices and, more importantly, your mindset back to a place of progress! If you want to learn more about or sign up for the 12 Weeks to Transformation Self Study, head to primalpotential.com/register/
2/22/202136 minutes, 47 seconds
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857: On Making Life Changing Decisions

Chris and I are tackling your epic questions once again and there are so many good ones today! We talk about how to make tough, life changing decisions, we talk about managing other people's opinions, keto diets and more! For those who want to get their hands on Sleep Plus, here's a link! 
2/20/202143 minutes, 18 seconds
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856: An Empowering Kick in the Pants

If and when you need a loving, empowering kick in the pants to get yourself in gear and break free from the patterns of excuses, doubts and delays, here it is for you! If you want to learn more about or start with the 12 Weeks to Transformation Self Study, here's your link! primalpotential.com/register/
2/15/202125 minutes, 24 seconds
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855: Bringing Down "False Walls"

Chris and I are back answering your questions today and we have a bunch of great discussions around taking down "false walls" - you might think something is in your way, but that doesn't mean it is!
2/13/202133 minutes
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854: Focus, Prioritization, Productivity and Fulfillment

Today, we're trying something new on the show and I can't wait to hear your feedback! I'm playing with the idea of adding a recurring segment to the show where I chat with YOU, my listeners, one-on-one about how I can help you. Today, we're trying it out! I know you're going to love this conversation that touches on focus, juggling many priorities, staying productive AND creating fulfillment!
2/8/202130 minutes, 12 seconds
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853: Stuck, Can't and Other Lies You Tell Yourself

Chris and I are coming at you with some unexpected questions and topics, but we're also diving into stories like "stuck", "can't" and other lies we tell ourselves. You'll love this episode!
2/6/202133 minutes, 25 seconds
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852: One Small Thing That Makes Change (Much) Easier

I can't wait to share with you one powerful way to make change easier. It will eliminate overwhelm, reduce stress and improve your results!
2/1/202121 minutes, 50 seconds
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851: Not Doing The Work?

It's another episode where we're fielding your great questions, including what to do when you KNOW what to do but you aren't getting yourself to do it? We talk about my passion (and Chris's!), not letting the stress of the world bring you down and much more!
1/30/202131 minutes, 46 seconds
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850: Practices to Build Emotional Resilience

Very often, I am asked the question, “How can I stop taking things so personally?” Or, “how can I stop caring so much about what other people think?” I’ll be honest, I don’t think the goal is to stop caring, the goal is to become more rational, mature and measured in how we respond to the actions and inactions of others. Today, we’re going through specific tools to make that happen! To get started with the 12 Weeks to Transformation Self Study, visit primalpotential.com/register
1/25/202136 minutes, 6 seconds
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849: Excuses!

It's another awesome Q&A and we are tackling great questions today! If you're struggling to find the time for your goals or if you struggle to take action when you're not in the mood, you'll love today's episode! We give away Sleep+ and a Change Makers Journal, as well! You can get your Change Makers Productivity & Fulfillment Journal here: https://primalpotential.samcart.com/products/change-maker-productivity--fulfillment-journal/
1/23/202132 minutes, 38 seconds
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EB Pregnancy Update Episode

So many of you have been asking for a pregnancy update, as well as many specific questions about this pregnancy, weight gain, delivery plans, etc. I know this topic isn't everyone's area of interest but for those of you who are into it, here's an update as I enter my third trimester!
1/21/202139 minutes, 9 seconds
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848: 5 Ways To Stop Procrastinating & Overthinking

I don't know about you, but I am excited to make meaningful progress towards my goals in 2021 but sometimes, overthinking and procrastination can get in the way. Today, I'm sharing 5 ways to get into action (and get out of overthinking, doubt and delay). If you want to learn more about the Daily Mindset Upgrades, check out primalpotential.com/text/
1/18/202132 minutes, 12 seconds
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It's Here! It's Finally Here!

This has been a dream of mine for many years and it's now here: the Change Makers Productivity & Fulfillment Journal! Today I'm telling you all the details and giving you all the insider info! Definitely listen to the episode to understand what it is, who it's for and how you can be part of this first edition launch! Order yours here
1/17/202131 minutes, 56 seconds
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847: Drama, Critical Thinking and BETTER Thinking

I LOVE diving into your questions and topic requests and there are so many great ones today! We're talking about drama, balance, stress management, time management and the how-tos of becoming a better thinker! One of our giveaways today is a FATCO fat stick (one of my fave things ever!) If you didn't win and want to get one for yourself, head to fatco.com and use the coupon code PRIMAL to save 10% To learn more about the Daily Mindset Upgrades and get your first month for $1, go to primalpotential.com/text To get started with the 12WT Self Study, go to primalpotential.com/register. 
1/16/202136 minutes, 50 seconds
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846: Your Simplest Strategy for Goal Achievement

It's that time of year when everyone is talking about strategies and approaches for goal achievement and that list of New Years Resolutions. Personally, I believe that the simplest approach will always be the most effective and I've got an incredibly simple approach for you today! If you want more support or guidance, check out the 12 Weeks to Transformation self study program by going to primalpotential.com/register
1/11/202129 minutes, 36 seconds
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845: How To Stop Holding Yourself Back (from Change)

So many people feel like they're holding themselves back from change. Today I'm tackling questions about feeling like you're addicted to sugar, not knowing which area of your life to work on first and generally needing to get your shit straight (direct quote from a listener!) I think you're going to love the tools and perspectives to shift you out of the problem and into the solution! Also, if you're wanting to check out the 12WT Self Study, head to primalpotential.com/register or if you're wanting to get the Fundamentals Pack of supplements I gave away on today's show, here's your link!  
1/9/202131 minutes, 47 seconds
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BONUS: A Chat About Creating Change In Your Life

I've got another bonus episode for you to kick off the year! I want to have a quick chat to discuss effective and far less effective strategies to create any kind of change in your life! I'm also sharing the details about the new 12 Weeks to Transformation Self Study and answering all your questions about it! If you want to get more details or sign up for the self study, go to primalpotential.com/register/
1/6/202130 minutes, 49 seconds
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844: The How To of Big Change

Today, you're going to hear strategies from someone in the trenches, actively going through the 12 Weeks to Transformation and using the tools to create big change in her life! If you want to learn about our new, more flexible and more affordable self-study 12WT, go to primalpotential.com/register/
1/4/202145 minutes, 4 seconds
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843: HOT RANT Plus Your Top Questions

Warning: today's episode kicks off with a HOT personal rant! Then we dive into some epic questions including: How did you find a balance with food? How did you get there? What are some things you wish you knew in your 20s? What’s something you learned this year that may help others, too? Plus, there are a bunch more! I also gave away Mentabiotics (linked here) and invited everyone to join me in the free Primal Potential FB group (linked here)    
1/2/202127 minutes, 52 seconds
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BONUS: New Year Workshop

Today I've got a totally free WORKSHOP for you to go through that will kick off your new year POWERFULLY and help you achieve more than you ever thought possible in this new year! If you're curious to learn more about the 12 Weeks to Transformation Self Study, head to primalpotential.com/register/
1/1/202124 minutes, 15 seconds
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842: This 1 Thing Will Change Everything

My friends, this one thing will change everything. This one thing will change the rate of your progress, it will change your energy, your relationships and how you approach absolutely everything in your life! I can't wait to hear your feedback on today's episode as we wrap up this crazy year!
12/28/202022 minutes, 2 seconds
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841: How We Navigated The Holidays

Answering all your questions today! Someone asked what Chris & I love most about each other, another question came in about nightshade vegetables, healing foods and supplements for depression and how we're navigating the holidays! Here's the Vitamin D I mentioned in the episode! 
12/26/202037 minutes, 17 seconds
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840: 4 Transformative Things 2020 Taught Me

I think this might be my favorite episode of the entire year! 2020 has been a tough one for so many of us. It's been nearly impossible for me, but I'm taking with me 4 huge lessons that just might change your life! They've certainly changed mine! To learn more about the Daily Mindset Upgrades, go to primalpotential.com/text/
12/21/202028 minutes, 22 seconds
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839: Time Management, Accountability & Improving Goal Achievement

Today we're answering all your questions and lots of them are around time management, staying focused on goals and executing in a way that works, or creating accountability. There are also a bunch of personal questions about our birth plan, fertility process and more!
12/19/202040 minutes, 14 seconds
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838: The End of Burnout

If you have felt burnt out, overwhelmed or like you just need a break, I think this will be one of your favorite episodes of the podcast yet! Be sure to reach out and let me know what you think!
12/14/202023 minutes, 12 seconds
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837: Intentions, Expectations and Goal Achievement

It's such an important time of year to talk about expectation management, intentions, follow through and goal achievement! Today I'm answering your questions about these topics and more! If you're not already part of it, please join us in the free Primal Potential Facebook group! We also gave away a box of Energy+ today! If you want to get it for yourself, you can do so here! 
12/12/202027 minutes, 3 seconds
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836: Stop Normalizing Feeling "Meh"

Today, we're talking about the signals our body gives us because it's time to stop normalizing depression, trouble sleeping, anxiety or weight gain as normal or just part of the aging process. Today I'm going to be sharing about my personal thyroid dysfunction, the symptoms I dismissed as part of grief or pregnancy or postpartum and what we can do to help ourselves! To learn more about the DUTCH test, you can visit these two links: All about the DUTCH test DUTCH test with consultation
12/7/202041 minutes, 19 seconds
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835: Please STOP Being So Realistic

We're answering your questions today and we've got some really good ones! 1. How can I dream bigger without a mental leash holding me back and keeping me “realistic”. Especially when realistic just means confined. 2. I have a journaling question: When I journal, it’s easy to get stuck in a rut of choosing the same goals and drivers to work on every day. When you have a long term goal, how do you keep it fresh? 3. Which biography books are your favorites? I am looking for an easy, inspiring book to read before falling asleep. Thanks 4. I have never been a morning person. Is it possible to become one? 5. What kind of goal setting/planning do you do? Do you set monthly/quarterly/yearly goals? How often do you check in with your goals? 6. I have bounced around from 190 to 200 for 3 months. As soon as I hit the low 190’s I seem to lose my sense of purpose and my focus. I still eat very clean but begin eating too much. My goal is 170 but it keeps eluding me. What’s going on with my stinking thinking? 7. How are your views on life now after everything you went through with Chris? What’s next for you? We are also giving away my favorite Fat Stick from FATCO! Check out fatco.com and use the code PRIMAL to save 10%
12/5/202038 minutes, 9 seconds
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Don't Let Knowledge Block Wisdom

I had to pop in with this incredibly important minisode today! Refuse to let knowledge block wisdom! I'm seeing it all over the place where people aren't taking action because they're confused over the details in the information they've heard but the fact is, there is always a simplicity and a wisdom they can act on! If you've struggled to take action, you must listen to today's episode!
12/3/202017 minutes, 46 seconds
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834: 10 Ways to Optimize The Rest of The Year

Okay, we have 1 month left in this totally insane year. I know many of us have felt out of control but there's so much we can do to make the rest of the year the best of the year so today we're getting into the what and how of optimization!
11/30/202039 minutes, 59 seconds
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833: Communication, Business Building & Relationships

Once again, you guys come through with epic questions across the board! 1. You've spoken about looking for things to be grateful for in your partner. I can do that, and still get extremely frustrated when he doesn't listen well or seemingly misses the point of what I'm saying (I'm not chatty, so since we're now together 24/7, when I say something, I'd like for him to listen). So yes, I can find plenty to be grateful for, and yet, I still get mad at him several times a week, and importantly, I don't calmly explain over and over the same thing -- that I'd like him to listen. At this point, I immediately get pretty mad. 2. Do you have any tips on how to stop trying to please everyone? 3. How do you balance striving to achieve your goals with being grateful for where you are and enjoying life in the moment? 4. What’s the subject of your next book? 5. What are some of the best practices for generating an email list for an online business? 6. Do bullies only exist to people who lack self confidence? 7. How do you build a successful network marketing business if you don’t have a big social media following?   

If you want to try the LIMITED EDITION Apple Cinnamon Energy Plus, here’s the link!
11/28/202027 minutes, 9 seconds
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832: Top 5 Tools I Use With My Clients

In the last month or so, I've had a lot of conversations with clients and I've paid close attention to the tools, perspectives and themes that come up most frequently. On today's episode, I'm sharing them with you!
11/23/202035 minutes, 19 seconds
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831: Temptation, Defeat & Striking Balance

It's another Saturday show where I'm answering your questions! 1. How are you handling this election stress? 2. I’d love some advice. I take it 1 day at a time but some days I think ‘then what?’ I have nothing to look forward to. I have no purpose. 3. How do you find motivation for weight loss when you feel the motivation is lost or you’re just off track? 4. I live in WA where we go from 16 hours of sunlight in the summer to closer to 8 in the winter. Did you ever adjust your routine for the times of year? How do I keep myself from sitting in front of the TV when it's so dark by 6pm?? 5. What are good strategies on days I’m not at my best and feel defeated? 6. What are practical steps to block temptations when you can’t remove them. Specific example... I know I shouldn’t drink as much beer as I do but I struggle because 1) I really enjoy it and 2) with my husband it’s not going to ever not be in the house. 7. How do I lose weight using my thoughts? 8. How do you balance the desire to reach your goals, with your desire to enjoy life as it is and be grateful for everything you currently have? Plus, we're giving away FATCO today - my very favorite skin care! Go to fatco.com and use the coupon code PRIMAL to save 10%
11/21/202031 minutes, 52 seconds
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830: Making Money Moves

I feel like we all should be talking about money MORE. Today, I'm sharing some of my biggest money mistakes, my money goals and my philosophies about improvement, financial stability and strategy!
11/16/202049 minutes, 39 seconds
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829: Time Management and Perspectives on "Starting"

You guys have awesome questions this morning including: How do you manage your daily calendar for success? Do you include hour by hour planning? How do you fold your new habits into this cake set when you are practicing new habits and habit stacking? I have only listened to the one excuses podcast but I have failed so many times I just don't know how I can change. I just bought Chasing Cupcakes and am hoping that will help shed more light. How can I understand my purpose in life? What is your opinion on screen time ? How do I find the commitment to start? How do you know what diet or lifestyle change is best for you and your body type? What is the best "first step" in forming a healthy lifestyle?
11/14/202030 minutes, 8 seconds
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BONUS: On Perpetually Starting Over

Do you feel like you "start over" again and again? Does something slow you down or trip you up and you figure you need a new start? If you can relate, don't miss today's motivational minisode!
11/10/202011 minutes, 21 seconds
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828: A Mini Masterclass on Getting Better Results

I see a lot of logic problems. Do you remember PEMDAS (please excuse my dear aunt sally) that taught us all the order of operations for a math problem? The fact is, even if you add and subtract correctly, if you do them in the wrong order, you have a logic problem that will give you the wrong answers. This is also true in the way we we think. If you ask crappy questions "What's wrong with me?" you're going to get a crappy answer. Today is a mini masterclass on getting better results by asking better questions.
11/9/202024 minutes, 18 seconds
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827: A Very Special Announcement

EB and Chris share a special announcement and answer the questions you probably have about it! Enjoy!
11/7/202028 minutes, 39 seconds
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826: Productive Or Adding Significance?

For the longest time, I misunderstood the word productive. I thought it was about getting a lot of things done. If I emptied the dishwasher, folded the laundry, cleaned out the fridge and vacuumed, it was a productive night. However, I’ve totally shifted my understanding of the word productive in a way that has added tremendous value to my health, relationships, career and finances. If you strive to be productive, don’t miss today’s show!
11/2/202026 minutes, 40 seconds
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825: When Struggling With Yourself (And Others)

Today I'm answering your questions - solo style - and we've got some great ones! How do we keep our intentions strong through the entire day? How do we snap out of a funky feeling? What's the best approach when our partners aren't on the same health page as we are? And so much more! Enjoy it and let me know what your questions are so I can tackle them in a future episode!
10/31/202020 minutes, 58 seconds
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824: Strategies for Consistency, Focus & Prioritization

If you need to improve your ability to focus, your behavioral consistency or you're struggling to prioritize the many thing going on in your life, today's episode is yours! Since this episode contains content from an online workshop I gave, I reference a couple images which you can see below: 
10/26/202031 minutes, 28 seconds
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823: Fear of Failure, Fresh Starts & All Your Business Questions

Today we're answering your questions about fear of failure, fear of success, starting new initiatives and lots of business questions! Here's a link to the PDF I mentioned at the end of the show on what I'd do differently if I was starting over in business.  
10/24/202038 minutes, 24 seconds
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822: Questions for Growth, Leadership and Relationships

Today is a mini book club episode - finally! We're diving into a book that is an incredible tool for growth, leadership and relationships: Warren Berger's The Book of Beautiful Questions. This episode is jammed packed with questions that will help you connect better, think more clearly, lead yourself more effectively and make better decisions. To check out the book, follow this link: https://amzn.to/3iu0mLI
10/19/202036 minutes, 21 seconds
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821: Tough Love Q&A Style

The theme of today's questions unintentionally seems to be around getting out of debt and losing weight and I definitely bring it with some tough love!
10/17/202035 minutes, 36 seconds
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You Can't Skip The Start

I've got a red-hot bonus episode for you guys! If money, business, fear or change are topics on your mind, I think you'll really get a lot from this special bonus episode!
10/13/202022 minutes, 42 seconds
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820: Making Strength Accessible to Everyone

I can't wait to introduce you to one of my favorite people in the whole world via today's episode: the BEST CrossFit coach in the entire world, Morgan Bungerz. Morgan was my coach during my time at CFNE, he remains a friend and he's launching the first ever VIRTUAL CrossFit gym to make strength and fitness more accessible to EVERYONE. This episode is incredibly important, regardless of your fitness level or experience. To learn more about Morgan and Gym Bungerz, visit gymbungerz.com
10/12/202047 minutes, 34 seconds
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819: Ask Us Anything

It's an "ask me anything" episode with me and Chris! We're answering a whole bunch of relationship questions, business questions and lots of mindset stuff, too! Don't miss it!
10/10/202052 minutes, 30 seconds
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818: This One Switch Will Make You Better

This one switch will make you better! I can't wait to hear what you think of it and how you incorporate it into your days!
10/5/202022 minutes, 55 seconds
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817: Truths & Practices Around Consistency, Motivation and Your Inner Dialogue

Today is a GOOD Q&A podcast with epic questions about creating change, not being motivated, getting consistent and changing your inner dialogue. To learn more about the Daily Mindset Upgrades, visit primalpotential.com/text/
10/3/202036 minutes, 49 seconds
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816: The Most Overlooked & Underappreciated Strategy

Today I'm taking you inside of one of the concepts we explore in Breaking Barriers - it explains the most overlooked and under appreciated strategy for achievement!
9/28/202021 minutes, 20 seconds
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815: The Smallest Change with the Biggest Impact

We're tackling it all today!  What small change has created the largest ripple effect for yourself or others? Are you ticklish? What has been the most action-creating business mindset advice you’ve received? i.e. someone told you something and it immediately called you into action on the thing you were creating. What is your #1 tool you recommend to use daily? And more!     
9/26/202028 minutes, 43 seconds
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814: 5 Factors For Success

If you've ever felt like consistency is tricky and something always seems to get in the way, you're going to love today's episode!
9/21/202045 minutes, 8 seconds
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813: Don't Let Fear & Doubt Keep You Struggling

No more. No more standing behind fear and doubt, remaining squarely in your struggle. Today I'm answering all your questions about the 12 Weeks to Transformation and I want to help you move beyond your struggle! You can say YES and work with me by visiting primalpotential.com/register
9/19/202033 minutes, 48 seconds
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You Need to Hear This

I just got off the phone with a potential client and I immediately knew I needed to share our conversation with you. When she said, "I don't know what's wrong with me...I've been listening to your podcast for 3 years but I still haven't put in the work", I knew we needed to talk about it. Do not miss today's minisode!
9/18/202013 minutes, 33 seconds
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812: Epic Perspectives on Self-Doubt & Fear of Failure

Refuse to let self-doubt or fear of failure keep you from your potential! Today we're exploring a few epic perspectives that will release the grip of these massive barriers!
9/14/202025 minutes, 14 seconds
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811: 8 Questions to Get More Consistent

Today we're answering all your questions about consistency! If you feel like your inconsistent schedule is in the way, your unsupportive partner or weekend plans, don't miss today's episode!
9/12/202039 minutes, 16 seconds
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810: The #1 Strategy for Achieving Any Goal

In today's episode, EB and Primal's COO Suzie talk about the #1 most powerful and effective strategy that will help you reach ANY goal. To learn more about the 12 Weeks to Transformation, visit primalpotential.com/transform/
9/7/202040 minutes, 42 seconds
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809: Fear, Anxiety & Imposter Syndrome

Today, Chris joins me while I answer your question about fear, anxiety, imposter syndrome and more!
9/5/202032 minutes, 2 seconds
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808: Overcome Binge Eating & Heal Your Relationship with Food

Have you ever wondered HOW focusing on mindset can help you reach your weight loss goal? Have you been curious about HOW you can heal your relationship with food? How does that work and will it really lead to weight loss? Today you're going to hear from one of my clients and she'll share with you focusing on mindset helped her overcome binge eating, heal her relationship with food, save more money, improve her marriage and become a more patient and present parent! To get on the wait list for our FINAL 12 Weeks to Transformation EVER, visit primalpotential.com/transform/
9/3/202038 minutes, 3 seconds
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807: The 2 Best Tools for Perspective

I will surely be made fun of when you hear what ridiculousness led me to the breakthrough I'm sharing in today's episode, but fortunately for you, it shares 2 of the very best tools for perspective!
8/31/202022 minutes, 14 seconds
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806: Stop Searching

I'm really loving answering questions with my husband Chris! Today we're taking on questions on a wide variety of topics including when to pursue a new idea, how to change your mindset permanently, how to deal with moments when you just don't care and so much more!
8/29/202043 minutes, 30 seconds
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805: The Magic in the Hard Moments

There is some strength that can only be built when you're going down. If you need a little fire to get you going during a hard moment or rough season, today's motivational minisode is just for you!
8/27/202014 minutes, 33 seconds
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804: Do YOU Have a Hormone Issue

Have you ever wondered if your hormones are out of balance? Have you ever felt like you KNOW something is off but you're not sure what it is or what to do about it? Today we're talking all things hormones and hormone testing with Dr. Beth Westie! If you want to learn more about the DUTCH test, check out this link! https://bit.ly/EBDutch  
8/24/202045 minutes, 30 seconds
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803: RELATIONSHIPS

Listeners submitted tons of relationship questions and Chris & I are tackling them today!
8/22/202051 minutes, 36 seconds
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802: Show Up, Shut Up & Listen

Today with my incredible guest, Lisa Keefauver, we're diving into showing up for yourself, for others, and learning to be comfortable with emotional waves.
8/20/202047 minutes, 56 seconds
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801: The End of Your Excuses

If your excuses get in your way, you're going to love this episode. We're diving into identifying your most effective excuses and upgrading your mindset in way that removes the power from every excuse in the book!
8/17/202026 minutes, 32 seconds
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800: Ditching Drama with Food, Friends, Social Media...

Today Chris and I are tackling your questions today about drama, dissatisfaction, relationships, the news, social media and more!
8/15/202044 minutes, 15 seconds
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799: The Only Way for Potential to be Revealed

Today we are diving into the ONLY way for potential to be revealed and how you can put it into practice today!
8/13/202021 minutes, 7 seconds
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798: The Best Way to Invest Your Energy and Time

I hear from a lot of people that they aren't quite sure what they want to do or what their goals are. That's actually perfect because there's a step before that which is the best place to invest your energy, time & money!
8/10/202025 minutes, 30 seconds
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797: The Best Advice I've Ever Been Given

Chris is back and we're tackling your questions today, including the best advice I've ever been given!
8/8/202028 minutes, 13 seconds
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796: Manifestation Journaling

What is manifestation journaling? Does it mean that you're pulling something out of thin air? Does it work? How can you MAKE it work? Could this be a super effective tool for you?
8/6/202037 minutes, 7 seconds
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795: Doing More with What You Already Have

We see the word through a perspective of scarcity (not enough time, not enough energy, not enough money, not thin enough, not popular enough) and yet we live in excess and clutter: too much stuff, too many thoughts, too much stress, too much waste. Today, we start to simplify!
8/3/202023 minutes, 43 seconds
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794: Coaching You to Coach Yourself

In today's episode, Chris and I are diving into your questions and coaching you to coach yourself!
8/1/202037 minutes, 8 seconds
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793: Your Stress Can Kill You

I believe there needs to be way more conversations about stress and how it's not just "a feeling". Too many people have accepted chronic stress as a way of life and they just muscle through it, without taking seriously the long-term consequences of their unwillingness to make changes. While we're here: stress isn't just mental and emotional. Overeating is physical stress. Sugar creates physical stress. Gluten can create physical stress. No matter who you are, there's something you can do and it starts now.
7/30/202037 minutes, 26 seconds
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792: Justifying Versus Changing

7/27/202017 minutes, 55 seconds
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791: EB (and Chris) Answer Your Questions

Today's episode dives into stress hormones, picky eaters, people pleasing and so much more! Chris is on the show, which makes it WAY more fun! 
7/25/202039 minutes, 52 seconds
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790: #1 Tip for Less Stress & More Happiness

If you want less stress, more happiness, fewer hurt feelings and better relationships, you can't miss this episode. Here are a few of the questions we ask in today's episode:  How do I have myself at the center of the story? What might be at the center for someone else? How can I use this to get closer to someone else? How can I use this to improve my communication? How can I set down assumptions? How can I understand them better? I can't wait to hear what you think of today's episode!
7/23/202019 minutes, 2 seconds
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789: How to Become A Game Changer

Are you a game changer? Or, are you just "in the game" going through the motions? In today's motivational minisode, I'm going to show you how you can be a game changer in your own life WITHOUT special skills or major moves! 
7/20/202019 minutes, 24 seconds
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788: HOW To Upgrade Your Mindset

Today we're answering your questions and there are so many good ones, especially around how to change your mind when it comes to excuses, relationships, goals and missed chances! primalpotential.com
7/18/202035 minutes, 52 seconds
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787: Financial Health Is Part of Overall Health

Your financial health is a huge part of your overall health. Personal and financial freedom are available to EVERYONE - they aren't restricted for the young, the self-employed or those with status and connections. Financial health isn't about having a flashy car or a big house, it's really about not being limited in how we can help ourselves or others. 
7/16/202040 minutes, 41 seconds
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786: If There Was A Shortcut, It Would Be THIS

If there was a shortcut, what would it be? I've so got it for you - you don't want to miss this episode, it is likely the one that changes everything for you! primalpotential.com
7/13/202022 minutes, 46 seconds
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785: Purpose, Pain & Change

In today's episode, I share a big breakthrough that came from the darkest part of my life. As we celebrate Primal Potential's 6th anniversary, I'm answering your questions about the biggest lessons, changes and challenges as well as what I see ahead!
7/11/202044 minutes, 24 seconds
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784: The Fear Behind Your Excuses

What is the fear behind your excuses? When you say, "I can't...", what lies beneath? Today we're diving into fear, "body positivity" and tools for taking charge of your life with Megan Everett.
7/9/202034 minutes, 22 seconds
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783: Powerful Tools For Managing Expectations

"You can't expect YOU from other people." We all agree, but HOW? How do we manage expectations? How do we manage UNMET expectations? This episode might change your life and your relationships!
7/6/202038 minutes, 27 seconds
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782: "How To..."

Today I'm answering your "how to" questions! How to overcome overeating How to decide on a fitness or nutrition plan How to deal with family members who don't get your choices How to take action whether you're motivated or not Enjoy the episode!
7/4/202023 minutes, 6 seconds
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781: 5am Miracle with Jeff Sanders

I wasn't always a morning person. In fact, I used to stay up late and wake up at the last minute, still feeling exhausted. I felt like there was never enough time and I was always behind. Since that's changed, I feel like mornings are magical and our guest today is going to take us through the how's and the why's of magic mornings!
7/2/202043 minutes, 2 seconds
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780: 7 Strategies for Times of Stress or Struggle

We all go through stressful times or seasons of struggle and today I've got you covered with 7 strategies to employ in those seasons!
6/29/202037 minutes, 7 seconds
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779: Questions That Create Breakthroughs

On today's Q&A episode of the podcast I'm turning your questions into powerful questions that will help you create breakthroughs. We're tacking temptation, organization, mom-guilt, depression, nutrition and more!
6/27/202028 minutes, 10 seconds
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778: It's Not Your Circumstances, It's Your Story

It's not your circumstances that are in the way; it's your story. You might be telling the story of your past but it's time to shift into the story of your potential.
6/25/202016 minutes, 56 seconds
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777: Tools You Can Use to Change Your Life

Rachel Luna is a cancer survivor, an Iraqi war veteran and a woman who is changing the world. In this episode we're discussing tools you can use TODAY to change your outlook and your life!
6/22/202037 minutes, 16 seconds
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776: Waiting for the Mood to Match the Motive

Are you waiting for your mood to match your motive? Waiting to not be stressed? Waiting to not be sad? Are you waiting to feel focused or motivated? If so, you're creating an artificial holding pattern and today's episode WILL help! https://primalpotential.com/
6/20/202026 minutes, 25 seconds
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775: Make Your Brain Work Better

Today we have author and brain optimization expert John Assaraf. If you know your brain is powerful but you aren't sure how to harness that power, today's episode is for you! https://primalpotential.com/
6/18/202054 minutes, 15 seconds
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774: Why Diets Don't Work

If you're someone who has been on every diet in the world, you've lost weight and put it back on or you feel like nothing "sticks", this is the episode for you!
6/15/202030 minutes, 31 seconds
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773: Why Change Feels Hard

Today we're diving into some awesome listener questions and the theme seems to be why change feels hard. What do we do when consistency feels so hard? What do we do when follow through or getting started seem so hard? https://primalpotential.com/transform/
6/13/202033 minutes, 18 seconds
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BONUS: Inside the 12 WT

If you've wondered about what you might be able to create and achieve through the tools we develop in the 12 Weeks to Transformation, today you'll hear Tracey share how it changed her mindset, her finances, her marriage, her health and more!
6/12/202055 minutes, 38 seconds
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772: Does Your Goal Have Your Yes

Does your goal have you yes? Or, does it have your "sometimes"? Your "maybe"? Your "if I feel like it"? If your goal doesn't have your unconditional yes, you're going to find this episode super helpful! https://primalpotential.com/transform/
6/11/202019 minutes
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20 Questions About the 12 Weeks to Transformation

Do you have questions about the 12 Weeks to Transformation? I've got answers!
6/10/202014 minutes, 33 seconds
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3 Ways to Get Unstuck

Bonus episode diving into 3 ways to get unstuck, transform results and create permanent progress! primalpotential.com/register Through Friday June 12th, use the coupon code SUMMER200 to save $200
6/9/202036 minutes, 13 seconds
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771: No Drama Llama

I always ask my 12 Weeks to Transformation clients if there's been a tool or strategy that has helped them more than any other or if there's a change they've made that was the biggest difference maker. This week, 2 of my clients shared the same answer, applied to different goals: Identifying and eliminating DRAMA. In one case, it was drama around food. In the other, it was drama around simple decisions (which could include food). Today, I want you to hear how these two clients have identified and removed drama and the change it made in their lives. primalpotential.com/transform/
6/8/202023 minutes, 43 seconds
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770: Is Life Derailing You?

Is life derailing you? Does it feel that way sometimes? In today's Q&A episode of the podcast we're diving into that & so much more including what to do when we don't do the thing we KNOW makes us feel better! https://primalpotential.com/transform/
6/6/202041 minutes, 31 seconds
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769: Are You Doing What It Takes?

Are you doing what it takes to reach your goal or does it just look like it? It’s easy to get lured into the trappings of progress without ever making any. If you aren’t getting the results you want, don’t miss this episode! https://primalpotential.com/text/
6/4/202023 minutes, 13 seconds
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768: Quitting, Drifting & Disengaging

The only reason change took me so long is that I kept quitting. I kept disengaging, drifting and giving up. That was the #1 concern of today's guest and you're going to hear how what she's doing to overcome that pattern. https://primalpotential.com/transform/
6/1/202024 minutes, 30 seconds
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767: Going Off the Rails

Have you ever felt like you've gone off the rails? Or like you always go off the rails? Do you have the desire to stay ON the rails? Today we're answering your questions...so many great ones including: How can I maintain momentum for change when life gets in the way? How can I have some sugar in my life without always going completely off the rails? What powerful questions did you ask or powerful thoughts did you think when losing weight? I struggle with understanding the true difference between internal and external goals. What if I don’t know WHAT my purpose / passion / calling is? https://primalpotential.com/transform/
5/30/202032 minutes, 21 seconds
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766: The Best Education is Experience

Where are you educated beyond your willingness to be consistent? If you've invested more time & energy into learning than into taking action, this is absolutely YOUR episode! https://primalpotential.com/transform/
5/28/202026 minutes, 50 seconds
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765: Right Project, Wrong Tools

Trying to do the right project with the wrong tools will make you frustrated and slow. That's how today's guest felt not long ago. However, she'll share her story of finding the right tools and how that changed everything from her finances to her health, attitude, anxiety and so much more! https://primalpotential.com/transform/
5/25/202025 minutes, 3 seconds
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764: Responding to Stuck-ness & Frustration

Today I'm answering your questions on everything from emotional eating to self-sabotage and finding a way to make yourself a priority. https://primalpotential.com/transform/
5/23/202025 minutes, 43 seconds
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763: Recency Bias

We tend to emphasize the most recent data and use it as a baseline for how things will continue to happen in the future. Unfortunately, this recency bias leads us to make decisions based on the assumption that things will continue as they have, indefinitely.
5/21/202021 minutes, 13 seconds
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762: Get It Together

Are you ready to get it together? To regroup and reset amidst all this chaos? Me too. Let's go. https://primalpotential.com/transform
5/18/202024 minutes, 38 seconds
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761: Tools for Overcoming Temptation (Listener Q&A with EB and Sarah)

Sometimes it's the temptation that keeps us from achieving the change we want to see in ourselves. At the end of the day, it boils down to the question: "Is it worth it?!" We're talking about tools for overcoming temptation in today's Q&A episode!
5/16/202037 minutes, 14 seconds
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760: Past is Not Prologue

Do you lead with your past? How things have been? Where you’ve dropped the ball? The things you’ve tried before? In today’s motivational minis ode, we hammer home the fact that past cannot be prologue.  https://primalpotential.com/760/
5/14/202016 minutes, 1 second
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762: The Story Behind Our Daughter’s Name

I’ve known for years that when I had a daughter, I would name her Dagny. I also knew a lot of people wouldn’t get it or approve, and that’s perfectly fitting. Today, you’ll find out why and I bet you’ll be inspired, too.  https://primalpotential.com/762/
5/13/202015 minutes, 59 seconds
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759: How to Step Out of Insecurity

This episode is a MUST LISTEN for anyone who struggles with insecurity or all-or-nothing thinking. My interview with Mallory Campbell is FULL of strategies and perspectives to take your life to the next level!  https://primalpotential.com/759/ 
5/11/202044 minutes, 10 seconds
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5 Lessons for Stress & Loss

5/9/202037 minutes, 7 seconds
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758: Accountability, Motivation & Having a Plan

5/9/202031 minutes, 29 seconds
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757: HOW TO Get Out of Your Own Way

When I ask, “What stands between you and your goals?” I quickly realize that whether known or unknown, it’s ourselves. We are the thing in the way. Today, we’ll talk about a 2-part approach you can implement today to end your pattern of getting in the way of the life and goals you want.  https://primalpotential.com/757/
5/7/202025 minutes, 45 seconds
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756: All-Or-Nothing Is A Lie

Do you ever fall into “all or nothing” thinking? Screw it, I blew it, I’ll start tomorrow? That’s less about the “error” in your choice and far more about the dishonesty in your own thoughts!  https://primalpotential.com/756/
5/4/202019 minutes, 27 seconds
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755: Where You’re Struggling Most

A lot of times, when talking about the struggles you're facing, it all comes down to your PRACTICE. The best way is to work on your practice and to know WHERE exactly you're struggling most! We talk about this topic more in this Saturday's episode. https://primalpotential.com/755/
5/2/202037 minutes, 28 seconds
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754: Is Your Normal Subnormal

A few months ago, I shared a story that motivated the hell out of me. It motivated so many of you, too, that it was immediately a highly requested podcast episode! Don’t miss this one! https://primalpotential.com/754/
4/30/202013 minutes, 38 seconds
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753: Projecting Your Inner Turbulence

Today’s episode is inspired by a quote: “Real maturity is noticing your own inner turbulence and pausing before you project how you feel onto what is happening around you.” Yung Pueblo https://primalpotential.com/753/
4/27/202028 minutes, 54 seconds
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752: Your Questions About Hormones

Welcome to another Q&A episode with Elizabeth and Sarah! This Saturday it's all about the topic of hormones. Join us in an interesting discussion!  https://primalpotential.com/752/
4/25/202029 minutes, 10 seconds
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751: The Power of How You See Yourself

For years, athletes and performers have developed “alter egos” to enhance their performance and steer clear of difficulties. Superman had an alter ego - Clark Kent. In today’s episode, we’re talking bout how you can realize new possibilities and get better results by developing an alter ego.
4/23/202024 minutes, 26 seconds
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BONUS: Motivation, Consistency & Commitment

Do you ever feel like change is hard because you aren't motivated? Or that if you could just stay motivated, everything would be easier? Oh man, I've SO got you with this episode! Don't miss it!
4/22/202023 minutes, 19 seconds
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750: You Need This If…

Magnesium is the 4th most abundant mineral in the body and about half of us are deficient.  https://primalpotential.com/750/
4/20/202028 minutes, 56 seconds
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749: Creating Clarity and Knowing What You Really Want

Knowing what you really want is the first step to creating change. The question is HOW?! We're discussing this topic and more in today's Q&A episode! https://primalpotential.com/749/
4/18/202031 minutes, 16 seconds
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748: Meet Primal Potential’s New COO

At the end of 2019, Primal Potential brought on a new COO to help us take Primal Potential to a new level in our ability to make a difference. Today, you’ll hear from our COO about how we want to help you and what we are looking forward to in the months ahead! https://primalpotential.com/748/ 
4/16/202042 minutes, 19 seconds
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Inventing A New Life

4/14/202019 minutes, 49 seconds
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747: Where Has Your “Inner Bitch” Been Loud

If you struggle with motivation, following through or getting yourself out of a funk, you cannot miss today’s episode with Amy Ledin!  https://primalpotential.com/747/ ‎
4/13/202039 minutes, 31 seconds
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746: The Good, the Bad & the Ugly

Welcome to another episode of our special Q&A! This Saturday we continue to dive into the feedback we receive from our listeners. It's necessary to learn how to process everything - including all the good, the bad, and the ugly - that we are faced with. It helps us shift our mindset and welcome new perspectives!  https://primalpotential.com/746/
4/11/202041 minutes, 34 seconds
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745: Thinking a Little More Magical

We all are committed to stories from our pasts or our fears that are limiting us in one way or another. Today, with the help of Taylor Simpson, we’re tearing all that down and making life more magical.  https://primalpotential.com/745/
4/9/202035 minutes, 21 seconds
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744: Are You Defaulting to the Stressful Version?

A few months ago, one of my mentors, Chris Harder, shared a story about looking at the stressful version of a situation. We’ve all been there, and it makes life so much harder than it needs to be.  https://primalpotential.com/744/ ‎
4/6/202013 minutes, 39 seconds
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743: Investing in Yourself - Q&A with EB and Sarah

In this Saturday's episode, we're talking about what investing in yourself truly means. Does it automatically mean money?! We're finding out in today's Q&A episode.  https://primalpotential.com/743/
4/4/202034 minutes, 29 seconds
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742: Metabolism, Mood & the Microbiome

Whether we’re talking about mood, anxiety, stress management, cravings, hunger, weight gain, infertility, thyroid dysfunction or any other hormonal issue, we’re talking about the microbiome!  https://primalpotential.com/742/ 
4/2/202043 minutes, 38 seconds
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741: Most Won’t. I Will

Most won’t. I will. That’s one of the mantras Jeremiah Campbell uses to create success in his life. Here is inspiring story of overcoming and creating.
3/30/202039 minutes, 37 seconds
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740: Your Questions About the 12 WT

Welcome to another Q&A episode! We receive a lot of questions about the 12 Weeks to Transformation. From the topic of goals, how it works, what you can get out of it, and everything else - this Saturday we're answering these questions!  https://primalpotential.com/740/ 
3/28/202032 minutes, 41 seconds
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739: The Key to Consistency

Consistency is the key to results, but it can be hard to maintain that consistency when you are feeling frustrated, angry, apathetic or exhausted. In today’s episode, we’ve got the ticket to unshakable consistency.  https://primalpotential.com/739/
3/26/202018 minutes, 5 seconds
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We Lost Our Beautiful Girl

Just last week, I shared the birth story of our precious daughter, Dagny Elizabeth Thompson. I sat out in my office recording, as baby Dagny slept inside with Chris. Every second, I wondered if she had woken up or if she was hungry...I couldn't wait to get back inside and hold her.  I never imagined that just a week later, we'd be sharing that we lost her.  Our grief is deep & raw, but we also wanted to share our love and her life with those of you who have followed our journey and prayed for her. Please skip this episode if you are triggered by stories of trauma or infant death. This is certainly not an episode for everyone. Please continue to pray as we navigate this unimagineable loss.  We have established the Dagny Elizabeth Thompson Memorial Fund in her honor to support families navigating infant crisis and loss.  You can learn more & donate at primalpotential.com/dagny/
3/24/20201 hour, 8 minutes, 36 seconds
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738: Why Most People Struggle

Today is one of my all-time favorite episodes because we’re looking at why change feels so hard & untenable for most people (and how you can be different!) You don’t want to miss this one!   https://primalpotential.com/738/
3/23/202025 minutes, 46 seconds
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737: Debt, Savings & Financial Improvement

Money and finances could be a difficult topic to talk about but it's also one that is very important to dive into. In this Saturday's Q&A episode, we're focusing on the topic of debt, financial freedom, and everything-money! https://primalpotential.com/737/
3/21/202040 minutes, 9 seconds
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736: A Tool for Immediate Confidence & Certainty

Have you ever doubted your ability to reach your goal? Have you ever felt like you just don’t have confidence that you’ll get it done? This episode is for you! https://primalpotential.com/736/
3/19/202017 minutes, 21 seconds
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The Birth Story

Our sweet daughter has arrived! On this random episode of the podcast, we're telling the story of her arrival! If this is your first episode of the Primal Potential podcast, skip it and come to another! I promise this show isn't about babies & birth stories!  https://primalpotential.com/
3/18/202053 minutes, 53 seconds
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735: There’s No Freedom in the Middle

There’s a song that has been motivating me lately. It has a line that says, “there’s no freedom in the middle” and it’s so true! Today we’re talking about when more IS more. https://primalpotential.com/735/    
3/16/202023 minutes, 35 seconds
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734: Ditch the Drama!

In this episode we're diving into the topic of drama and ways to ditch it! Join us for an exciting Q&A episode!  https://primalpotential.com/734/
3/14/202041 minutes, 33 seconds
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733: Hard (Valuable) Life Lessons from the Trenches

In today’s episode, we’re taking a closer look at a few hard (and very valuable) life lessons I learned during my recent home renovation.  https://primalpotential.com/733/
3/12/202031 minutes, 43 seconds
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732: Improving in the Face of Complexity

It's one thing to improve, it's another thing to improve when life feels hard & complex. Fortunately, there's one strategy that makes it easier! https://primalpotential.com/732  
3/9/202026 minutes, 13 seconds
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731: The Good, The Bad & The Ugly

A new month means another episode of our special Q&A where we go over all kinds of feedback and criticism from our listeners - the good, the bad, and the ugly. We do this so we could tackle the importance of processing the critical and unkind things we sometimes "hear". It's going to be a meaningful episode! This Saturday's winner gets a box of Energy+! https://www.myamareglobal.com/30968/EnergyPlus Be the winner of our next giveaway by leaving a review of the podcast on our Apple Podcasts page, leaving a review of Chasing Cupcakes on Amazon, and/or following and tagging us on Facebook and Instagram and letting us know about your favorite episode of the show!  
3/7/202030 minutes, 9 seconds
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730: Why I Don't Want to be Motivated

I don't want to be motivated. I want to be committed. Today's episode talks about a paradigm shift that will instantly improve your results. https://primalpotential.com/730/  
3/5/202018 minutes, 46 seconds
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729: Stop Being So Realistic!

If you want growth & change for your life, stop being realistic! Big things almost REQUIRE you to be unrealistic. Now is the time! Today's episode will fire you up! Don't miss it! https://primalpotential.com/729/  
3/2/202017 minutes
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728: Staying “On Track”

Welcome to today's Q&A episode! It's going to be a conversation about the KEY to staying "on track" through all the ups and downs. This episode's giveaway winner gets a box of Energy+! Questions we're answering in the episode: Why do I feel like I'm "missing out" when I make healthy food choices? How do I get past this feeling? I want to comfortably say no to the fish and chips and be excited about the healthy lean protein/salad option. How to eat now that I am trying to maintain low levels of estrogen? What do you snack on or have for on the go food? Any thoughts about trying to lose weight and breastfeed? Tips on how to address sugar cravings in the middle of the night while breast feeding? How to stay on track and not let the ups and downs of reality derail you? We're giving away a box of Energy+ in today's episode! Stay tuned for the winner. Be the winner of our next giveaway! Here's how: Leave a review of the podcast on our Apple Podcasts page Leave a review of Chasing Cupcakes Follow and tag us on Instagram or Facebook and share with us your favorite episode of the show Got any questions for us? You can send us your questions here!
2/29/202028 minutes, 30 seconds
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727: 5 Things I’m Doing to be Healthier After Baby

Today I'm sharing 5 specific shifts I'm making to optimize my health, energy and mindset after baby! Don't worry though, this isn't an episode just for moms! As I committed to these changes in my own life, I realized how helpful and powerful they are regardless of your age, gender or family style! https://primalpotential.com/727/ Links Mentioned In Today's Episode Cook Once Eat all Week Predominantly Paleo Cowboy Chili Free Audible Trial How to Stop Worrying and Start Living The Book of Awakening Think & Grow Rich The Third Door Atomic Habits Chasing Cupcakes EB's Fave Protein Shake EB's Probiotics for Mental Health EB's Probiotics for Digestive Health EB's Energy Drink Want to learn more about working with me as your coach? Get on the wait list for the Spring 2020 12 Weeks to Transformation!
2/27/202028 minutes, 48 seconds
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726: This ONE Thing Will Make Change Easier

This minisode will share ONE thing that will make any & all changes easier. Take a listen and make sure to answer the question at the end! https://primalpotential.com/726/ Today's episode features a story from Mark Nepo's The Book of Awakening. Hop on the Wait List for our Spring 2020 12 Weeks to Transformation!
2/24/202013 minutes, 46 seconds
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725: Carrying Emotional Burdens

In today's Q&A listeners episode, we're opening a conversation on emotional burdens and how they're an important part of the journey. This episode's winner gets a Vanilla GBX protein! https://www.myamareglobal.com/30968/GBXProtein Here's the list of the questions from our listeners that we're discussing this Saturday: Can you talk about making "big" decisions? For example, when EB decided to invest in the business Mastermind group, what were the thoughts and processes? I know you have touched on this somewhat in various podcasts, but I'd love for you to take us back to the moment you signed on. How to keep doing what you need to do for yourself when you’re living in perpetual stress (a sick parent, an alcoholic husband, a wayward child, etc)? How can we trust that everything will be okay? I lost weight and then gained it all back. I feel embarrassed and although I know I did it once so I can do it again it feels so much harder. I’m really struggling with body image issues which also makes things harder because of the negative self-talk. How not to carry an emotional burden, when bad or unfair things have happened to you? Or is it okay to feel/react on those occasions? This might sound really stupid, but hopefully, you'll understand what I'm after. Like if someone just treats you really bad, and it genuinely hurts, and you know that you should not react, but it feels unhumanly Teflon-like not to react or feel bad. Can you just have/live the emotions, and still stay on course/be okay? This is one of my biggest struggles. We have the winner for today's giveaway at the end of the episode! They get a Vanilla GBX protein: https://www.myamareglobal.com/30968/GBXProtein Be the winner of our next giveaway by leaving a review of the podcast on our Apple Podcasts page, or leaving a review of Chasing Cupcakes, or by following or tagging us on Instagram or Facebook and tell us about your favorite episode of the show. Send us your questions here! We'd love to answer them in our next Q&A episodes.
2/22/202039 minutes, 18 seconds
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724: What Everyone Needs to Know about Their Thyroid

There are some health strategies that help EVERYTHING - whether you want to lose weight, have more energy, support your thyroid or balance your hormones, this episode is for you! We don't need to get hung up on every little detail, complex strategies or competing health goals. The reality is that there are a few big rocks that influence everything! Today we'll be talking about stress, nutrition, toxic exposure and bacterial imbalance - regardless of your health goals, you'll want to listen to today's episode! https://primalpotential.com/724/ Mentioned on Today's Show: The probiotic I take for mental & emotional health The probiotic I take for digestion & immune health Butcher Box The Hormones & Fat Loss Miniseries begins with episode 011
2/20/202039 minutes, 52 seconds
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723: Busyness Leads to Bad Decisions

Today we're taking a look at some powerful research supporting the fact that busyness leads to bad decisions and, most importantly, what we can do about it. https://primalpotential.com/723/ Here's the article referenced in today's episode. “When we get caught up in a time scarcity trap of busyness, a panicked firefighting mode, we might only have the capacity to focus on the most immediate, often low-value tasks right in front of us rather than the big project or the long-range strategic thinking that would help keep us out of the tunnel in the first place.” Want to get on the Wait List for our Spring 2020 12 Weeks to Transformation? Click here to learn more about it! Check out Episode 587: Busy Is Bullshit
2/17/202027 minutes, 24 seconds
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722: Discipline - Why It Feels So Elusive (And What You Can Do About It)

It always helps to figure out first in which area in your life that you could insert DISCIPLINE a little more! Be specific with what outcome you want, work on it every day, and stick with it. The highlight of this Saturday's Q&A episode is discipline and how you could incorporate it into your life. Join us as we tackle the topic! Today's winner gets a bottle of Probiotics! Here's the list of questions we're discussing in this episode: Can you talk about discipline? You always hear that you should be “the dumbest” person in your group in order to elevate and grow. I get the concept. But how do you find that in real life? I have some great long-time friends... that I’m keeping but I keep thinking I should do more and find an additional group? Not easy to do at my age and introvert tendencies. The pictures on my online dating profile are from when I was 30 pounds lighter, which I gained in the last couple of months due to stress and lack of focus. Should I disclose that I’ve gained weight or should I update the pics (which I haven’t been taking pics) or should I pause online dating until I get my shit together? Why can't I stop eating? I've listened to hundreds of EB's podcasts. I'm in therapy and I've lost 80 lbs over 2 years... and I still can't stop eating/bingeing and keep regaining my weight. I still have 100 lbs to lose. We announce the winner of Probiotics at the end of the episode! Here's the Primal Potential Facebook group mentioned in the episode. We're excited to have you there! There are three simple ways to win: leave a review on our Apple Podcasts page, or leave a review of Chasing Cupcakes, or you can even follow and tag me on Instagram or Facebook and share with us your favorite episode of the show. You can send us your questions here!
2/15/202031 minutes, 53 seconds
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721: Love (of Money) In Action

Money is a weird topic. I love to talk about it because I think it makes it more accessible for everyone. Others get super squirrely when it comes up. On today's episode, we want to bust through some money myths and misunderstanding and explore how creating financial abundance is for EVERYONE. On today's episode I have Brett Thomas, a former sales executive who left the security of a 25-year career to work for himself and make a bigger impact in the world. We'll also tak with Pat Hintze who quickly realized that working for someone else would limit him. He has worked for himself for over 20 years and the ways it allows him to serve his family & community have far exceeded his expectations. Lastly, you'll hear again from Brooke Thomas, who believes that we have to generate to be generous. https://primalpotential.com/721/
2/13/20201 hour, 7 minutes, 44 seconds
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720: Creating Traction for Action

Thanks to the recommendation of a friend & business partner of mine, I read "Traction: Get a Grip on Your Business" back in November/December. While the book is clearly geared towards business, there's so much in it that can help all of us create traction for continuous action in our own lives! On today's podcast you'll hear me discuss a few of the ideas and strategies that will help you gain momentum and make growth easier! If you aren't a reader, listen to this book on Audible! If you go through this link, you can get your first month AND your first book free!
2/10/202032 minutes, 35 seconds
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719: Getting Past Your Limiting Beliefs

Acknowledging that you do have limiting beliefs is the very first step toward getting past them. This Saturday we're talking about the challenge in it and why it's very important to do! We're giving away Klassy Glasses gift card in today's episode! https://lddy.no/9te8 Here are the questions we're answering this Saturday: How do I change my limiting beliefs? How can you decrease inflammation in your body? What are the best natural sources of probiotics? What is an appropriate serving to maintain gut health? Why do I continually make poor food choices even when I know better? Does Elizabeth do 1:1 virtual nutrition counseling? I am overwhelmed by all the diet information out there and would be very interested in this. Today's giveaway winner gets a Klassy Glasses gift card! You can use the coupon code PRIMAL when you purchase a pair of glasses! https://lddy.no/9te8 Be the winner of our next giveaway! Just don't forget to leave a review of the Primal Potential podcast on our Apple Podcasts page, let us know what you think about Chasing Cupcakes on Amazon, and follow us on Facebook and Instagram and tag us to share your favorite episode of the program! We'd love to read all of it! Got any questions for us? You can submit them here.
2/8/202023 minutes, 47 seconds
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718: Going Deeper to Make Action Easier

If you've ever felt like you have big goals but you lack the motivation to consistently act on them, you'll love today's episode with business, life & performance coach Lindsey Mango! Among many strategies, we talk about how you might need to go a little deeper to find that thing that keeps you going, even when you don't feel like it! Learn more about Lindsey's programs! Follow Lindsey on Instagram
2/6/202035 minutes, 44 seconds
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717: EB's Business Coach Shares Top Success Strategies

I have my own personal business coach on the show today! Austin Netzley, best-selling author and founder of 2x, is on the show sharing top success strategies that apply to life, health and achievement in every arena! https://primalpotential.com/717/ Learn more about 2x.
2/3/202040 minutes, 41 seconds
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716: The Good, The Bad & The Ugly

Today we have another episode of our special Q&A! We have a number of great feedback from listeners that we're tackling in this episode, as well as a few not-so-good ones that are a bit hard to face. Nevertheless, it's going to be an interesting episode diving into deeper and more open conversations on important topics! This Saturday's winner gets an Audible giftcard! We announce who wins at the end of the episode - make sure to stay tuned for that! audibletrial.com/primalpotential https://primalpotential.com/716/
2/1/202027 minutes, 18 seconds
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715: A Beautifully Simple Success Maxim

Success isn't that complicated. We often create complication where simplicity is available. Today we're diving into a simple success maxim. Don't miss it! https://primalpotential.com/715/  
1/30/202018 minutes, 25 seconds
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714: How To Become An Action Person

2020 Is a year of ACTION! Today we're diving into tools, tips and strategies for becoming a person of action! https://primalpotential.com/714/  
1/27/202028 minutes, 12 seconds
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713: The Path To Yes

Today's episode is a mix of conversations on mindset, motivation, and self-awareness! These factors are the paths to YES and it's important that you focus on them. Join us as we tackle this on this Q&A episode! Here's the link we mentioned in the episode to get a free 30-day trial of Audible and your 1st book free: audibletrial.com/primalpotential Today's winner gets a box of EnergyPlus! We're answering these questions in today's episode: How do you get your fasting blood sugar so low? What choices can I make to be a positive me? Consistency is something that I battle with. I start strong but then the motivation fades. What can I do to maintain that motivation? What are the examples of identity journaling questions? Why do I keep repeating the same old habits? How do I keep my daily intake low in carbs but still take in 21g of fiber??? Win our next giveaways by leaving a review of the Primal Potential podcast on our Apple Podcasts page, leaving a review of  Chasing Cupcakes on Amazon, and/or tagging us on Facebook and Instagram and share with us your favorite episode of the program! The winner of today's giveaway gets a box of EnergyPlus! You can send us your questions here!
1/25/202036 minutes, 50 seconds
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712: Accumulated Yesterdays & Fearful Tomorrows

Worry gets in the way. We give too much time and energy to what Dale Carnegie refers to as accumulated yesterdays and fearful tomorrows. In today's episode, we're talking about actionable steps to change that. https://primalpotential.com/712/ I HIGHLY recommend the book How to Stop Worrying and Start Living by Dale Carnegie. You can even listen to it on Audible! In fact, if you're new to audible, use this link to get a free 30-day trial AND your first book free!
1/23/202031 minutes, 3 seconds
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711: Warning Signs for Your Health & Fitness

If we begin to assess and respond to warning signs of impending health problems, we can create a buffer against many health challenges. The key is, we have to know what these warning signs are and where we stand. https://primalpotential.com/711/  
1/20/202022 minutes, 25 seconds
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710: Using Food for Emotional Needs

It's a listener Q&A episode! We're focusing on one of those "hard pills to swallow" and that is the fact that emotional eating doesn't really soothe anything. In this episode we're discussing the difference between finding a distraction and creating solution. Today's giveaway winner gets $20 gift card to Butcher Box! This Saturday we're answering these questions: How do I get myself to consistently lean toward more positive, productive, thought processes? How do you stop using food to soothe hurts? How can I save money in a way that doesn’t make me feel stressed? How can I keep myself on a schedule? How do you start a meditation habit? I have heard you mention a few times that you have a goal this year of (I’m summarizing here, please forgive as it’s been a while since I heard you talk about it) creating more meaningful connections, better relationships, and being less task focused when it comes to your boyfriend. Something like this, right? Do you talk about this in more depth anywhere? I can totally relate to this and it is definitely an area in my life that I can improve. Wanting to know and learn more about what you’re doing. Found out today's winner of Butcher Box at the end of the episode! Here's how you can win our giveaways: leave a review of the Primal Potential podcast on our Apple Podcasts page, let us know about what you think of Chasing Cupcakes on Amazon, and/or tag us on Facebook and Instagram and let us know about your favorite episode of the program! Got questions for us? Send them here!
1/18/202038 minutes, 55 seconds
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709: Eat For Your Cycle with Dr. Beth Westie

Ladies! Whether you are pre-menopausal or post-menopausal, we ALL have a monthly hormonal cycle. When you eat for your cycle, you feel better! Increase your energy, improve focus, decrease hunger & cravings just by making a few small adjustments based on where you are in your monthly cycle.
1/16/202036 minutes, 25 seconds
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708: Creating a Life You LOVE

I'm so excited to have Brooke Thomas back on the show! Too many people are "fine". Things are "okay". People are living a fine life, even a good life, but not a life they love. Oftentimes, setting a bigger vision feels weird. We're unsure of ourselves and make decisions based on how others might respond to the moves we make. That means living small! In this converation with Brooke Thomas, we talk about how to create clarity for your life and how to respond to yourself as you start going through the fears, doubts and dramas. Be on the lookout for Brooke's new podcast - the Live Out Loud Show launches this week and as soon as it's life, we'll link to it here! https://primalpotential.com/708/  
1/13/202040 minutes, 50 seconds
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707: Avoidance Isn't Refuge

One of the topics we're focusing on in this Saturday's Q&A is NUMBERS - the thing you see on the scale, on your bank account, or on anything else that contributes to your life and mindset. How do you face these figures? What does 'avoidance isn't refuge' mean when it comes to these numbers? Join us as we tackle the topic in this episode! Here's the complete list of questions we're answering today: I would love your opinion on tracking body composition and weight. I'm working with a counselor who wants me to avoid numbers altogether, as she thinks I try to over-control these variables. However, I believe that avoiding these numbers is hiding from them. You once said "avoidance isn't refuge" in the 12WT and it's always stuck with me. I think it's important to train myself to be able to face the numbers and have an objective, non-dramatic response to them regardless of what they are. I also think it's important to have an objective measure of progress so I can re-evaluate whether or not what I'm doing is working. On the other hand, I also feel a reasonable amount of stress at the thought of letting go of numerical measures of progress altogether, so maybe she's onto something. What are your thoughts? What are some physically actionable activities to ride out cravings? How do I stop self-sabotage and procrastination from keeping me from identifying what I truly want in my life? I'd love to hear tips for facing the plateau- after sustained effort, there is a point where the scale seems stuck- (or broken!) How do you maintain focus to have the positive belief that it will happen with sustained effort? What’s your thoughts on nut consumption? I absolutely love them, so if you are pro-nut, when would Be the best time to eat them and with what? Today's giveaway winner gets a bottle of mood+! We announce the winner at the end of the episode! We have a giveaway every Saturday! Here's how you can join and win: Leave a review of the podcast on our Apple Podcasts page, Leave a review of Chasing Cupcakes on Amazon Tag us on Facebook and Instagram and let us know about your favorite episode of the program! Here's the Primal Potential Facebook page we talked about in the episode. Do you have any questions that you would like us to answer in the next listener Q&A? You can submit it here!
1/11/202026 minutes, 13 seconds
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706: Make This A Year of ACTION

Taking action isn't the same as creating a solution. Respond to a problem isn't the same as solving it. Are you exhausting yourself with fruitless effort? I want us all to commit to making this a year of ACTION instead of a year of learning. Let's make this a year of CHANGE. If you need a little fire about taking action, this is the episode for you! https://primalpotential.com/706/ Order a Signed Copy of Chasing Cupcakes - only 100 available! You'll also get a copy of our Identity Journal! Order an unsigned copy or get your copy on Kindle or Audible! If you shop through audibletrial.com/primalpotential you can get your 1st month with Audible AND your first book free! Join the Free Primal Potential FB group!
1/9/202030 minutes, 59 seconds
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705: Creating & Improving Your Growth Mindset

Creating change and taking your life to the next level absolutely requires that you have a growth mindset and not a fixed mindset. https://primalpotential.com/705/ Growth Mindset Books Mentioned in Today's Episode Mindset by Carol Dweck The Obstacle is the Way by Ryan Holiday Chasing Cupcakes by Elizabeth Benton
1/6/202030 minutes, 47 seconds
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704: The Good, The Bad & The Ugly

As we usher in the new year, we're doing something new in today's episode! This Saturday we're diving into the great feedback we have received as well as the more critical or personal ones, that can be tough to process. By doing this once a month, we hope to welcome deeper and more open conversations on perspective, communication, and the ability to let things go. It's also our goal to take you with us on the nitty-gritty of the podcast - from the thought process to the decision-making - and WHY we do what we do! Join us as we tackle these interesting topics in today's episode! We announce this week's lucky winner of Energy+ at the end of the episode! Make sure to stay tuned for that. Be the winner of our next giveaway by leaving a review of the Primal Potential podcast on our Apple Podcasts page, letting us know about what you think of Chasing Cupcakes on Amazon, and/or by tagging us on Facebook and Instagram to share your favorite episode of the program!
1/4/20201 hour, 1 minute, 41 seconds
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702: Getting Your Mind Right for 2020

Let's get your mind right for 2020! Create clarity and momentum with this workshop-style episode full of questions! Get a pen & let's get started! https://primalpotential.com/702/ To learn more about & register for the Winter 12 Weeks to Transformation, please click here!
1/2/202039 minutes, 42 seconds
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BONUS: New Year Wake Up Call

We're jumping into the New Year with a bonus episode to help you wake up to possibility and potential!
1/1/202017 minutes, 56 seconds
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701: 4 Keys to Creating Change

Let's gear up for a new year and a new decade by diving into 4 essential keys to creating change in your life! https://primalpotential.com/701/ To learn more about and register for the 12 Weeks to Transformation, please click here!
12/30/201936 minutes, 52 seconds
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700: Internal Versus External Motivation

It's time for a Q&A episode! Today it's all about the motivation that comes from the inside and the motivation that is generated from external factors. How do they differ and why is it important to focus on striving to have the motivation that comes from the inside? We have the answers in this episode! For the 700th episode, we're having 7 giveaways! We're giving away 2 Fabletics gift cards, 2 bottles of digestive enzymes, 2 bottles of probiotics, and 1 signed copy of Chasing Cupcakes! All winners will be chosen from listeners who will leave a review of the Primal Potential podcast on our Apple Podcasts page AND listeners who will tag Elizabeth on Facebook and Instagram to share their favorite episode of the program! Announcement of winners is on January 7th and 9th! Registration for the 12 Weeks to Transformation - Winter is closing in a few days! Join the waitlist now! Here's the list of the questions we're answering in this Saturday episode: Love your podcast! What episode do you recommend someone starting out to listen to first? How do I start to generate the motivation inside me instead of depending on it from outside? How to get yourself to actually, consistently do the work needed? How do I give up what I want today for the long term goal? I struggle with time management with 4 young kiddos that I stay home full time with and trying to start my own business. I guess time management advice. We're having 7 giveaways to celebrate the 700th episode! We're giving away 2 Fabletics gift cards, 2 bottles of digestive enzymes, 2 bottles of probiotics, and 1 signed copy of Chasing Cupcakes! All winners will be chosen from listeners who will leave a review of the Primal Potential podcast on our Apple Podcasts page AND listeners who will tag Elizabeth on Facebook and Instagram to share their favorite episode of the program! Announcement of winners is on January 7th and 9th! Registration for the 12 Weeks to Transformation - Winter is closing in a couple of days! Join the waitlist now!
12/28/201938 minutes, 25 seconds
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699: How She Did It - Being More Honest with Yourself

In today's "How They Did It" interview, you'll hear from a pediatrician with a full life - she's a working mom who is also working on herself - and she opens up about how being more honest with yourself is the key to creating change in any area of your life!  To learn more about or register for the Winter 2020 12 Weeks to Transformation, please click here.  https://primalpotential.com/699/
12/26/201943 minutes, 20 seconds
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698: My Biggest Lessons In 2019

2019 was a huge year for me - so many massive changes in my life and while they weren't all easy, I'm walking away having learned some of the biggest lessons of my life! Today, I'm sharing those lessons with you! https://primalpotential.com/698/ To register for or learn more about the 12 Weeks to Transformation, please click here. 
12/23/201935 minutes, 2 seconds
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697: All Things Mindset!

Mindset plays a huge role in transformation. It is where it all STARTS. In today's Q&A episode we're covering important questions that come up when talking about mindset! Here's the list of questions we're tackling today: How to turn my positive intentions into reality? What can I do or practice when I catch myself getting stuck in my own head? How do you change your mindset to where you don’t let the external and internal chatter trigger you? Can you talk about self-sabotage? The problem I have is that my boss at work keeps finding fault with my work and I think and worry about this constantly. I go over and over it in my head and dread going to work. I would value your advice on this, please. Why does my mind hate my body? Today's giveaway winner receives Fabletics gift card! They just added outerwear and I love all of it. So whether it’s bras, socks, leggings, tops, sweatshirts or really awesome winter coats and jackets, I am a huge fan! I actually want to get a couple of their puffy vests. fabletics.com/primalpotential Welcome 2020 by joining the 12 Weeks to Transformation - Winter! Registration is officially open! We have giveaways every Saturday! There are three simple ways to win: leave a review on our Apple Podcasts page, or leave a review of Chasing Cupcakes, or you can even follow and tag me on Instagram or Facebook and tell me about your favorite episode of the show.
12/21/201937 minutes, 44 seconds
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696: Creating Success WITHOUT Motivation

You can create MASSIVE success without motivation. It's true. Today, we'll talk about how. https://primalpotential.com/696/ To register for & learn more about the Winter 2020 12 Weeks to Transformation, please click here.
12/19/201928 minutes, 14 seconds
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695: How She Did It - Making Affirmations & Journaling Work For You

In today's edition of "How They Did It" you'll hear a client describe how, specifically, she made journaling and affirmations work for her so she could get out of all-or-nothing thinking and create success! https://primalpotential.com/695/ To learn more about and register for the Winter 12 Weeks to Transformation, please click here. 
12/16/201925 minutes, 21 seconds
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694: Getting Out of Your Own Way

"How do I get out of my own way?" is a question we often hear! Sometimes, the answer is more about what you're doing to get in your own way and if you're willing to create an improvement today. In today's episode we're digging deeper into this question and many more! Registration for the 12 Weeks to Transformation - Winter is finally open! It's going to be a great way to start 2020! We're answering these questions in this week's Q&A: I’m wondering if you have any lunch ideas and your reasons for choosing the ingredients etc. I often find lunch time the hardest part of my day for making good choices and would love some suggestions. Where do I start? I would like to know how many journals you have. Do you keep separate journals for your food and HEC  tracking, then another for Identity? Another for gratitude? Another for money? Do you cook your salmon cakes before you freeze them? How do I get out of my own way? I was wondering if you could give some advice on how to find a credible Life Coach Certification program. There are so many online to choose from and since you are in this business, I would love to hear your input. By the way, would you mind sharing where you received your life coaching training? Congratulations to today's winner of a box of turmeric latte from Four Sigmatic! We made the exciting announcement by the end of the episode - stay tuned for that! Registration for the 12 Weeks to Transformation - Winter is finally open! It's going to be a great way to start 2020!  
12/14/201934 minutes, 50 seconds
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693: How She Did It

In this episode of our upcoming "How They Did It" series, you'll hear from one of my clients who is successfully closing the gap between knowing and doing while ditching the drama along the way! She shares the mindset shifts she's made and the tools that are working for her to create change. https://primalpotential.com/693/ To learn more about the 12 Weeks to Transformation, click here.
12/12/201928 minutes, 58 seconds
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692: A Fire-y Message on Fear, Doubt & Limiting Beliefs

If you need a little kick in the pants, fire you up kind of talk about fear, doubt and limiting beliefs, this is for you! https://primalpotential.com/692/
12/9/201920 minutes, 9 seconds
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691: Overcoming Comparison & Judgement

It's time for a Q&A episode! We are answering your questions about comparison, judgement and so much more! Here's the list of the questions we're diving into today: How do I stop widening the gap? Even when I know inaction is the issue but I do it anyway. (To understand this question, please listen to episode 683 of the podcast) How would you describe your best day? How do I learn to not care what other people think, or not compare myself with someone else's journey? Any specific dietary suggestions would be greatly appreciated. I am so confused by ALL the information available- I just shut it down due to overload. I would like some practical, reasonable approaches, especially for any snacks, etc. I’ve lost weight through a program and am now trying to succeed on my own. How do I successfully transition and not backslide? We're giving away a box of turmeric latte from Four Sigmatic! We announce the winner at the end of the episode so watch out for that! To learn more about Four Sigmatic and to get a coupon code, check them out here. Get on the wait list and learn more about our Winter 12 Weeks to Transformation! Be the next winner of our giveaway! It's very easy - just leave a review on our Apple Podcasts page, or leave a review of Chasing Cupcakes, or you can even tag me on Instagram or Facebook and share with me your favorite episode of the show! See you around!  
12/7/201936 minutes
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690: What Are You Still Carrying?

If you want to create change in your life, you've got to let go of some stuff that's weighing you down. What are you still carrying? https://primalpotential.com/690/
12/5/201931 minutes, 43 seconds
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689: A New View on Deprivation & Missing Out

If you struggle with feelings of deprivation or missing out, this episode is a MUST for you! https://primalpotential.com/689/
12/2/201923 minutes, 41 seconds
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688: Problem Solving Versus Problem Creating

In today's Q&A episode we are talking about the difference between solving the problem and further creating new ones. How to focus on coming up with solutions rather than paying attention to how you feel about the problem? Tune in for the answer! We answer these questions in today's episode: Any tips for problem solving (instead of problem creating)? What the differences are between MCT oil and coconut oil. Are they the same thing? I tried your bullet proof tea the other day, making it with a tablespoon of butter and of coconut oil and found it to be somewhat greasy. Am I using the right amounts? What is happiness? I’ve lost weight before but I couldn’t really see the change. The clothes were a smaller size and people said “you look great “ but I couldn’t see it. Do you have suggestions for how to change that kind perspective? I'm feeling borderline depressed and unmotivated to do anything.  I feel like I spend all my time planning, prepping, and cleaning for my household, with very little gratitude and appreciation.  And half the time I feel like I'm just wasting my time and energy on things that only matter to me. I know what I need to do. I know what I want to do.  But why should I do them if it doesn't matter to anyone else? How can I stay motivated when no one else around me is or even cares? I signed up for your Breaking Barriers course in June, it is now November and I have yet to complete it, not because I am too busy, but I forget to make it a priority and I get lazy.    So my question .... do you think I would do better in the twelve weeks to transformation group? I think I may need more accountability. https://primalpotential.com/688/
11/30/201927 minutes, 14 seconds
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687: The Key to Unlocking What You Really Need

Set yourself free from frustration, overwhelm, anger and the like by unlocking the need behind the thought or feeling! https://primalpotential.com/687/
11/28/201927 minutes, 8 seconds
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686: Are You Lacking This Supernutrient?

Food, water & sleep are essential for life, right? So is LIGHT. It's a true supernutrient and most of us aren't doing enough about it! https://primalpotential.com/686/ Learn more about the Joovv light! (Use the coupon code PRIMAL) Get your blueblocker glasses!
11/25/201939 minutes, 23 seconds
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685: Motivation without Obsession?

Staying motivated without getting obsessed with it? Is that even possible? Is obession bad? Can it be helpful? We have the answer for you in today's Q&A episode! Here's the list of questions we're answering today: Staying motivated without getting obsessed —how do you do it? You've mentioned on the podcast that you have quit drinking coffee during your pregnancy, and I wondered if you could share a bit about what led you to that decision.  I just learned that I'm pregnant with my second child, and while I did not give up coffee entirely during my first pregnancy, I think it might be beneficial this time around. I do love my morning coffee and would love some evidence to motivate me on those mornings when a cup of coffee is tempting.  Morning sickness hasn't hit me yet, so I'm sure will also affect my coffee consumption. Also, did you quit cold turkey when you learned you were pregnant or did you gradually taper off? How soon can we find out if we have made it into the 12 Weeks to Transformation? How do I give up drinking regular alcohol when it's such a big part of mine and my husband's life and is how we spend our time bonding, as we have three kids and don't do much else but work and look after the kids. What is the best plan if I miss day(s) journaling? How do I get off of being the victim over my health? I blame everything that is wrong with my weight on believed “malfunctioning body” when it fact is my lack of consistency that has brought me here. If you have a question or topic for our Saturday Q&A shows, please share it here. The free challenge mentioned in today's episode kicks off on November 25th! You can participate by joining the Primal Potential Facebook Group or getting on the 12 Week Transformation Waitlist. We'd love to have you in both! The registration for the 12 Week to Transformation - Winter starts on December 11th so make sure to stay tuned for that. If you aren't on the wait list, join now!
11/23/201936 minutes, 19 seconds
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684: An Open Letter About the Holidays

Finding your bliss point and not making the holidays about your stress, your body or your choices. https://primalpotential.com/684/
11/21/201929 minutes, 31 seconds
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683: Are You In "The Gap"?

If you have ever felt frustrated by your lack of progress or overwhelmed by all the things you "should" be doing, this episode is for you! You might have created "the gap" that is responsible for those feelings! https://primalpotential.com/683/
11/18/201917 minutes, 56 seconds
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682: Not Satisfied After Eating?

Have you ever felt like you want to keep eating even when you know you've given your body enough fuel? This is an interesting question from a listener that we're covering in this Saturday's episode! Here are the questions we're tackling in today's episode: I am at the point where I want to make some career changes. I am currently studying to get my real estate license and I will be working with a great team once I am licensed. The company that I currently work for is not supportive of anything I do outside lab hours (in terms of part-time work) and they are not flexible to allow me to spend time on real estate. My goal is to be self-employed, although I feel the transition is not going to be easy with my current job. Are you still involved with real estate? I would like to hear more about your story of how you started your own businesses and transitioned to being self-employed. I miss your “workouts I love” at the end of your episodes! My question is, what kinds of workouts can we do where we have some flexibility to chat? How did you find your mentor? Do you only coach people on weight loss and is the 12 Weeks to Transformation only about weight loss? At 55 and no career to speak of (long story), can I still make something of myself or find my purpose? Often times after I eat I just don’t feel satisfied. I know that I have fueled my body in a good way because I feel energized and not hungry but I just don’t feel satisfied (if that makes any sense) and I desire other foods that cause me to stray from my plan. Any thoughts? Make sure to tune in through the end of the episode for the announcement of today's winner of a bottle of digestive enzymes. Participate in the free challenge we talked about in the episode by signing in the 12 Week Transformation Waitlist or by joining the Primal Potential Facebook Group. Got questions for us? Submit it here.  
11/16/201940 minutes, 7 seconds
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681: Big Lessons from My 2019 Mastermind

I just wrapped up the final meeting of the business mastermind I'm in and today I wanted to share a few of the most powerful things I took away from my time with this epic group of humans. https://primalpotential.com/681/
11/14/201935 minutes, 48 seconds
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680: Getting Motivated, Staying Motivated, Building Motivation

Today we're talking about critical skills for growth and success: getting motivated, staying motivated and building motivation. https://primalpotential.com/680/
11/11/201933 minutes, 46 seconds
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679: Creating Energy During Periods of Mental Exhaustion

Have you ever felt mentally exhausted? One of our listeners wrote in for today's listener Q&A episode wondering how to find energy on those mentally exhausted days. We're also diving into questions including: Where did I lose my self worth?! How do I sort out my life? I have experimented with fasting and IF for quite some time and find abstinence easier than moderation. I find a lifestyle of only eating once a day quite sustainable but am not losing fat. I was wondering, does the golden rules of carbs mean that, if I break my fast at dinner that I should treat it as a fat loss breakfast i.e. little to no carbs after the long fast? How do I deal with the "blah" days when that's all I seem to be having lately? How to get motivated after repeated failure? If you want to learn more about the free 7 day challenge we have going on, drop your name and email address in here. Today's episode is brought to you by Fabletics! If you want to take advantage of their epic deal allowing you to get 2 pairs of leggings for $24, shop through this link!
11/9/201941 minutes, 51 seconds
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678: Take Responsibility!

You need to take responsibility for your choices, your attitude, your goals and progress. It's long past time to stop blaming your circumstances! https://primalpotential.com/678/
11/7/201921 minutes, 16 seconds
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677: Is This Pattern Preventing Your Progress?

You are very likely slowing or preventing your progress due to this pattern you don't even notice! Today's episode is brought to you by Four Sigmatic. Save 15% on their seasonal mushroom chocolate bars by using the code primal! The wait list is now open for the Winter 2020 12 Weeks to Transformation! Get on it now for tips and coaching before registration opens!
11/4/201927 minutes, 33 seconds
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676: What Book Impacted Me Most This Year?

It's another listener Q&A episode and I'm in love with the question that asked what book(s) impacted me most this year! We also dive into questions including: How do I become more action oriented and not just a dreamer? Why do my addictions transfer? When I have my eating habits squared away, my finances really get out of control. When I rein in my finances, my addiction to exercise spikes! Frustrating! How do you let go of loved ones? What do you do if you have food sensitivities? I can’t eat eggs or avocados (and a few other things) right now. If you want to get on the wait list for the Winter 2020 12 Weeks to Transformation, you can do so here! Today's show sponsor is Four Sigmatic! If you haven't grabbed their mushroom chocolate, get it before it's gone and use the coupon code PRIMAL to save 15%!
11/2/201932 minutes, 30 seconds
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675: 5 Keys to Financial Freedom

Financial freedom IS an option for every single one of us, no matter your age, income, family status or education. It is for YOU. https://primalpotential.com/675/
10/31/201940 minutes, 35 seconds
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674: 10 Rules for Success

What are the rules for success? What are the few factors that differentiate between living in the struggle and breaking free from it? Today, we explore! https://primalpotential.com/674/
10/28/201940 minutes, 53 seconds
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673: Are There Some Things We Just Need to Accept?

Can we change everything about ourselves or are there some things we just need to accept? This is one of many topics we're diving into today on this Q&A episode of the podcast! I know that if you think you're an emotional eater that is what you'll live like. But: what if that's what you really are? And what about being stubborn? Is that a characteristic that is really you or what? Can you really change everything you want or is it that sometimes you need to just accept that that is who you are? How do I push myself to get to my goal? Are values and standards the same thing? My knees hurt, I'm 80 lbs over weight, but my doctor told me I should exercise. I'm working 2 jobs and am in graduate school full time, I'm barely getting my 7 hours of sleep a it is. What can I do? I was wondering if you had any suggestions for adult acne? Can it be cured through one's diet? Today we're giving away a bottle of Mood+! You can enter to win our weekly prizes in any or all of the following 3 ways: Leave a rating and review of the Primal Potential podcast in Apple Podcasts Leave a review of Chasing Cupcakes on Amazon Tag me on IG or FB with your fave Primal Potential episode or something you've learned from the show!
10/26/201931 minutes, 25 seconds
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672: How to Make the Next 10 Years Exponentially Better Than the Last

The next 10 years can be exponentially better than the last 10 years. We can choose huge change, especially when it feels like we can't. There are options outside of the barriers! Today, we're exploring possibility, vision and clarity with author, wife, mom and coach, Megan Valentine. https://primalpotential.com/672/
10/24/201951 minutes, 9 seconds
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671: Upgrade Your Mindset

If you want to improve your life, hit that goal, or simply become a better version of yourself, you have to upgrade your mindset. That's what we're diving into today with entrepreneur and trail-blazer Bec Sadek! https://primalpotential.com/671/
10/21/201943 minutes, 3 seconds
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670: Supplements, Side Hustles, Fear & Freedom

Sarah and I love Saturday shows! We spend the entire episode answering your question! If you have questions or topics for the Saturday show, you can submit them here. Here are the questions we're tackling on today's show. Be sure to listen in case you are winner of our weekly giveaway! What is the best probiotic? What supplements do you take, Elizabeth? If you start taking probiotics, how long until you notice a difference? I saw that you have two side hustles. What are they are how do you make the time? Why in the world did you say "yes" to network marketing? You always say that you aren’t a sales person – how will you make it work for you? How do you get over your fear of people rolling their eyes or saying no? I’ve heard you talk about building a team. What does that mean? What does it look like to be on your team? https://primalpotential.com/670/ Here's the private FB group we mentioned in the episode if you want to learn more about my mental wellness side hustle! Here's a link to the brain-focused probiotic product we discussed.  To see more about Elizabeth's day-to-day, follow her on Instagram!
10/19/201950 minutes, 28 seconds
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669: Managing Misunderstanding

Misunderstanding is one of the primary issues behind stress, drama and unhappiness. However, understanding people (and yourself) requires a lot of practice and intentionality! https://primalpotential.com/669
10/17/201940 minutes, 32 seconds
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668: The Difference Between the Hard Road & The Easy Road

Does creating change in your life feel super hard? Like an uphill battle? That just tells me you're choosing the hard road when there is another way! https://primalpotential.com/668/
10/14/201928 minutes, 39 seconds
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667: Transforming Relationships?

How can you transform a relationship for the sake of accountability? That's what one listener is asking on today's Q&A! https://primalpotential.com/667/
10/12/201932 minutes, 46 seconds
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666: It is Time to Level Up

If you're ready to level up and get serious about creating the results you want, this is your episode! https://primalpotential.com/666/
10/10/201927 minutes, 14 seconds
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665: Creating SYSTEMS

Have you heard the acronym for systems? "Save yourself time, energy & money". I shared that a few weeks ago and got tons of questions: what systems? How? When? Where do I start with creating systems? https://primalpotential.com/665/  
10/7/201939 minutes, 12 seconds
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664: How to Manage Stress

How do you manage stress? What are the most effective ways? Today we're tackling that & other listener questions including the best way to find a boyfriend! Here are the specific questions and topics we're diving into today: How do you manage stress? How can I stop getting discouraged by how slow this process is? What is the best way to meet a boyfriend? Why is it that you can be disciplined and motivated on some things but not others, even when you really want to meet that goal? I realized I don’t really have any systems and I think it adds a lot of stress to my days! My question (maybe for a Saturday show) how do you go about setting up/creating systems?? How can I stop leaning on wine to deal with stress? Calories v. Hormones: which is truly most important for fat loss? Just out of curiosity, are you a believer in Christ? If you have a question for us to tackle on the podcast, you can submit it here! Here's the Mood product we discussed on the podcast. If you don't have Chasing Cupcakes, you can get it here.
10/5/201938 minutes, 48 seconds
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663: On the Difference Between Failure and Success

There's a difference between failure and success but it's probably not what you think! Today we're diving into it! Don't miss this motivational minisode! https://primalpotential.com/663/
10/3/201918 minutes, 32 seconds
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662: Insulin & Your Health

We talk about insulin a lot with regards to blood sugar and diabetes. We even talk about it with regards to weight. However, we don't talk about it enough in terms of it's impact on our organs, cancer, brain health and longevity. We're changing that today! https://primalpotential.com/662/
9/30/201933 minutes, 5 seconds
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661: Communication, Confidence & Assumptions

I am so excited to tackle today's Q&A especially because there's one about making assumptions and DESERVING the life you want! https://primalpotential.com/661/ Here are the questions we're tackling today: How can I stop personalising everything and making assumptions? It’s at a point where I think I can read the minds of others and know what negative thoughts they’re thinking about me. How can I access my inner confidence to be more assertive in my communication and every day life? I avoid conflict and fear making the other person/people and myself uncomfortable so I end up saying/doing nothing. What probiotics /supplements will help with depression? How do I change the beliefs formed at childhood that are preventing me from success now? Is it possible to work on all my goals? I dont want to put any of them off but they often conflict and I give in to overwhelm. How can I feel like I deserve all that I want in my life? Today's episode is brought to you by Four Sigmatic! To learn more about them and to see my favorites, click here.
9/28/201943 minutes, 13 seconds
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660: How to Change - Getting Out of Your Own Way

You know what to change but knowing how to change (and getting yourself to do it) is an entirely different thing! https://primalpotential.com/660/  
9/26/201939 minutes, 14 seconds
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BONUS Episode: The Climb

'The Climb' is a bonus episode I just couldn't wait to share with you! Initially, I planned for this to be a December episode. However, as soon as the conversation started, I knew I had to release it now! In today's bonus episode, you're goimg to hear from one of my 12 Weeks to Transformation clients about how she created a massive shift in her life that has her feeling 100 times happier and far more hopeful. In it, she shares that prior to the 12 WT, she felt she was trying to climb Mount Kilimanjaro in flip flops - totally unprepared and unsuccessful. Now, she feels prepared for 'the climb'. She feels like the 12 WT equipped her with boots, a plan, a strategy, a backpack, etc. Don't miss today's episode! https://primalpotential.com/bonus-the-climb/
9/24/201936 minutes, 30 seconds
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659: How to Turn What You Know Into What You Do

Tips to help you shift from knowing, planning and hoping into consistent, result-producing action! https://primalpotential.com/659/   To register for the Fall 12 Weeks to Transformation, please click here. 
9/23/201940 minutes, 21 seconds
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658: How to Get Out of Your Head & Make Better Decisions

Today we're talking how to get out of your head, slow down and make better decisions! All your listener questions today! Don't miss it! If you're here to join the Fall 12 Weeks to Transformation, click here!  https://primalpotential.com/658/ Here's the list of questions we're tackling today: How do you get out of your head? I'm struggling with being present and making good decisions. How do you keep yourself accountable when you lose motivation? I’m happily married. Having a problem finding myself after my kids have gone. I have let myself go and hard to find my joy again. I miss my kids being here at home with us. They gave me life. I’m currently on weight watchers and losing consistently, but what supplements do you recommend for chronic fatigue and depression? I have already seen my doctor about medical alternatives as well. My husband is on a dash diet for high blood pressure and also needs to loss weight. But fatty meats are so high in sodium. What would you suggest for his food consumption? Today's giveaway winner gets a free year's subscription to Simple Habits - the meditation app I'm loving. You can try it for free OR save 30% on your subscription by visiting them here.
9/21/201942 minutes, 17 seconds
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657: Maintaining Priorities Amidst Changing Circumstances

Today you're going to hear from one of my clients who has lost over 100 pounds - you'll hear about how she learned to maintain her priorities even as her circumstances changed. https://primalpotential.com/657/
9/19/201937 minutes, 30 seconds
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656: 3 Rules for Success

If you have any change you want to create, don't miss these 3 rules for success! https://primalpotential.com/656/
9/16/201940 minutes, 7 seconds
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655: Eating Your Feelings, Fear of Failure...

Today we're talking fear of failure, fear of trying again and creating change after failure. It's another Q&A episode with EB and Sarah! Here are the questions we're tackling in today's episode: How do you get motivated if you haven't had much positive stuff in your life? How does being older impact one's ability to create change? Am I the only one to feel afraid to try something new after failing? If you had to summarize your coaching style, how would you describe it? I’m loving the audible version of Chasing Cupcakes - would love to get a print version so that I can journal through the questions - is there a .pdf accompaniment to the audible version of the book? How do I stop eating my feelings? Why am I afraid of being alone? Looking to register for the 12 Weeks to Transformation? Let's go! Now is the time! Today's episode is brought to you by Fabletics! Shop now and save big through fabletics.com/primalpotential/  
9/14/201931 minutes, 59 seconds
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654: Small Steps to TOTAL Transformation

Today you will hear from a dear friend and client who created total transformation in every area of her life with exclusively SMALL steps! Big change does not require big steps! https://primalpotential.com/654/ If you want to learn more about the 12 Weeks to Transformation and get on the wait list to register, click here! Today's episode is brought to you by Fabletics! Shop via fabletics.com/primalpotential to get 2 pairs of leggings for $24!
9/12/201948 minutes, 26 seconds
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653: 3 Thoughts on Raising a Daughter

Raising a daughter - such a huge opportunity and responsibility! Today I'm sharing the 3 primary thoughts I have as I begin this adventure! https://primalpotential.com/653/ Mentioned in today's episode: Primal Potential Episode 624 To learn more about how I'm removing my health and financial limits, you can join this private FB group where I share more about it, answer questions and post videos. Don't miss our 3 New Rules for Success webinar! Mark your calendars for Wednesday September 11th @ 8pm EST! Click here to get registered - it's totally free! Today's episode is brought to you by Thrive Market! You can get a free 30-day trial membership and save 20% on your first order by shopping through thrivemarket.com/primalpotential
9/9/201933 minutes, 22 seconds
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652: In A Rut? Feeling Stuck?

Are you in a rut? Today we're tackling ruts and other awesome listener questions. If you have a question or topic for the show, you can submit it here. Here are the questions addressed in today's episode: Is there a light at the end of the tunnel? How do I get myself out of a rut? This rut seems to come and go often in my life. How do I become better at setting limits? How can I keep my determination heightened? How can I overcome the pull of pleasure that comes from indulging? If you want to learn more about the Fall 12 Weeks to Transformation, make sure you're on the wait list! We have a totally free webinar coming up on Wednesday Sept 11th at 8pm ET on the 3 new rules for success. Make sure you're registered!
9/7/201932 minutes, 36 seconds
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651: 10 Things You Need to Know About Improving Your Health

Today we're diving into 10 things you NEED to know about improving your health! These are huge areas of optimization that most people don't even know of! https://primalpotential.com/651/ If you want to learn more about my parternship with WITH mental wellness creating health & healing via the microbiome, you can join this private Facebook group. To get on the wait list for the Fall 12 Weeks to Transformation and to learn more about the 12 WT process, click here or the button below.
9/5/201934 minutes, 24 seconds
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650: Coming from a Place of Possibility

Possibility. We need to explore that more. What is possible? How much remains unknown because we quit, stopped trying or were inconsistent? Where, how or who could you be if you did your best? Today on the show I'm talking to one of my current 12 Weeks to Transformation clients and we have an amazing conversation about choosing to be limitless - about choosing to remove the limits we have accepted or imposed. If you want to start living for what is possible, make sure you're on the wait list for the Fall 12 Weeks to Transformation! https://primalpotential.com/650/ Mentioned in this Episode:  Atomic Habits by James Clear
9/2/201934 minutes, 40 seconds
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649: Making the "Leap" From Knowing to Doing

It's another Q&A episode! We love answering your questions and you can send us yours here! Here are the questions we are tackling today: How do you stop preferring junk food over real food? I struggle between 2-4pm. I'm not hungry but I just want to eat. Any suggestions? Can insulin sensitivity cause problems with the menstrual cycle? Is there any hope that I will get off this hamster wheel of wanting to change but not doing anything about it? How do I make the leap from knowing to doing the things I know? I have been hit with adrenal fatigue, empty nest syndrome, and menopause all at once. I am having a very difficult time finding my new purpose in all of this? To learn more about the 12 Weeks to Transformation or working with me, get on the wait list! Mentioned In Today's Episode: Episode 630 - Those Who Don't or Won't Change Today's episode is brought to you by Four Sigmatic. Check out my favorite products and save 15% on yours!
8/31/201933 minutes, 9 seconds
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648: Practicing Presence

Presence. Mindfulness. Let me ask you: how often are your mind & body in the same place? Today we are talking about improving your life through presence. In every moment is potential. In every moment is opportunity. In every moment is feeling. But, if you're replaying yesterday or worrying about tomorrow, you miss it. Easier said than done, right? Our minds are busy. Are lives are full. How can we be more present when so much is competing for our attention? That's what we're diving into today. https://primalpotential.com/648/  
8/29/201936 minutes, 18 seconds
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647: Over It and On With It

  If you aren't listening to "Over It & On With It" by Christine Hassler, you should be! Christine is on the show today and we're talking about discerning between thought & intuition and releasing your past stories. It's a fascinating conversation about wanting & attachment and she really brings clarity to the topic with the recommendation of high involvement, high intention but low attachment. To connect with Christine and her work, visit her website and connect with her on Instagram! More About Christine: Christine Hassler is a best-selling author, keynote speaker, master coach, podcast and TV host who is committed to guiding people and organizations into their highest potential. She left her successful job as a Hollywood agent at 25 to pursue a life she could be passionate about . . . but it did not come easily. After being inspired by her own unexpected challenges and experiences, she realized her journey was indeed her destination. Her thirst for personal development continued as she dived into self-help books, attended seminars and retreats, got trained in NLP and eventually pursued her master’s degree in Spiritual Psychology with an emphasis in Consciousness, Health and Healing from the University of Santa Monica. As a student and eventually faculty member, the principles of USM are foundational to Christine’s life and work. Christine knows we are always consistently growing and evolving. There is no “there” and we are never “done”. However, with the right tools and teachers, the journey is a lot easier! This is why Christine has her own coach and always will. Are you looking for Nutrition Fundamentals? You can purchase it here!  If you aren't on the wait list for the Fall 12 Weeks to Transformation, now is your chance! There are still 4 more weeks of FREE weekly group coaching! Don't miss it!
8/26/201946 minutes, 51 seconds
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646: Restriction, Deprivation & Over-Indulgence

Where is your middle between restriction and over-indulgence? Today we are tackling that and more listener questions/topics including: Is real change even possible when you live in a household with people with the same weaknesses so you are unable to support each other? I am struggling with balance and not falling back into dichotomous thought of severe restriction versus gluttony. I am continuing to read your book chasing cupcakes and due to the plethora of questions I have anxious and overwhelming thoughts as to not only answering them but also understanding what they mean. What are you doing to manage your Hashimoto's thyroiditis? I am continuing to read your book chasing cupcakes and due to the plethora of questions I have anxious and overwhelming thoughts as to not only answering them but also understanding what they mean. On today's episode we're giving away digestive enzymes and probiotics! Make sure you listen to see if you're the winner and enter to win next week's giveaway!  Looking to participate in the free group coaching? Here's your link to get on the list!  Learn more about the 12 Weeks to Transformation!  Looking for Nutrition Fundamentals? Here it is!
8/24/201934 minutes
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645: 7 Reminders For When You're Struggling

If you're struggling with life, with mindset or just struggling to achieve a goal that means a lot to you, today's episode is just for you! We're diving deeper into the 7 reminders below. 7 Reminders For Times of Struggling Yes, there will always be reasons why you don't want to do the work or it feels hard. There are also reasons why you do want to do the work. You choose which you give the most energy to. You are not stuck. You might have stopped, but that's different. There are tons of options available to you. Growth and achievement feel way better than frustration and struggle. Keep pushing. You can make this a memory. Life is too short to be miserable. Focus on overcoming what gets in the way each day. You can ask for help. If you want to learn more about the 12 Weeks to Transformation or have access to 5 weeks of free group coaching, make sure you're on the wait list! https://primalpotential.com/645/ Today's episode is brought to you by Four Sigmatic! To see my fave products and to save on your purchase, check this out!
8/22/201928 minutes, 44 seconds
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644: Tough Love or Emotion-Free Objectivity?

Do you need tough love? Does that even work? Should you be more gentle with yourself? Should you be more emotional or less emotional about your goals? These are the powerful and important questions we're diving into in today's episode! Hop on the wait list for the Fall 12 Weeks to Transformation!  https://primalpotential.com/644/
8/19/201922 minutes, 55 seconds
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643: Food Guilt, Family & Other Listener Questions

I love Saturday shows! Today we're talking food guilt, food sensitivity, family meals and so much more! Here are the specific questions from today's episode:  I'm stressed out about my husband's disorganization! How do I overcome my reaction to it? Are the podcast episode notes available for early episodes? I am only on EP 021 and cannot find them on the app or online/website. I struggle with guilty eating. Not feeling guilty for what I eat but feeling guilty for NOT eating. Example: every Sunday my parents cook spaghetti and meat balls and dessert and my mother is a self proclaimed food pusher. Between the Italian in them and the catholic guilt, I feel guilty they take all this time and money to make a nice meal and it’s not really something that loves me back. What do you recommend to someone who has lots of food sensitivities? I've hit a plateau - what advice do you have? Is it detrimental to constantly argue with yourself for positive thoughts? How did you grow your Primal Potential audience? https://primalpotential.com/643/ Hop on the wait list for the Fall 12 WT! 
8/17/201932 minutes, 28 seconds
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642: Are You Playing Small & Limiting Yourself?

Are you playing small? On today's episode I share with you a quote I first heard from Tim Ferriss: "The more labels you apply to yourself, the stupider you become." I'll amend it slightly to say: The more labels you apply to yourself, the smaller your life becomes. Labels limit you. I hear them every day. I'm an emotional eater. I'm an all-or-nothing person. I'm anxious. I'm a spender. I'm not an athlete. The reality is, you can choose to show up however you want to TODAY. You are not limited by yourself but you will be limited by the labels you cling to. If you want to step beyond these limits and into your potential, don't miss today's episode! https://primalpotential.com/642/
8/15/201912 minutes, 58 seconds
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641: The Need To Relax & Release

A couple weeks ago, I had a powerful conversation about my own need to relax and release. It was a real paradigm-shifting moment for me that came out of a conversation I had with pre & postnatal expert Jessie Mundell. Though the context of our conversation was related to my experience in pregnancy, the lesson I took away from it is so widely applicable to absolutely everyone who listens to this show. Sometimes, what matters more than strength is the ability to relax and release. Sometimes, the most important skill we need to develop is the one that allows us to be mentally, physically and emotionally relaxed. I know for sure that you're going to LOVE this episode! https://primalpotential.com/641/ You can listen to my entire conversation with Jessie here. Connect with Jessie on Instagram Learn more about Jessie's programs here
8/12/201932 minutes, 10 seconds
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640: Debt, Funks & Not Getting Results

It's another listener Q&A episode! I absolutely love diving into your questions, concerns and challenges so keep them coming! And don't forget that you can enter to win our Saturday show prizes by: leaving a review of the podcast on Apple Podcasts leaving a review of Chasing Cupcakes on Amazon Sharing a favorite episode or major takeaway from the podcast on FB or Instagram Here are the questions we're tackling in today's episode: How did you get out of debt? How do you deal with overwhelming thought of I must change everything at one time? I have made changes to my diet. I am eating healthy, exercising and I still can't lose weight. What or where should I start first? I am 47, should I start with blood work to check my hormones? I wish I could join the 12 week transformation class now but it’s in progress right now. I really would like to get started now. What would you recommend I do? Do you have any other program/coaching that I could start? How the HECK do I get out of my slump I've been in for all my life? It's just gradually gotten worse and my accountability has declined, and my husband is supportive but he's not a motivator. How do I keep my accountability and motivation up high? Want to learn more about working with me in the 12 Weeks to Transformation? Get on the wait list for our Fall session! Registration opens soon! Today's episode is brought to you by Fabletics and today's winner is getting a $20 Fabletics gift card! Today I bought myself the Ultra High Waisted Solid PureLuxe Pants. Hellllllo functional and comfortable, especially during my pregnancy! When you shop through fabletics.com/primalpotential you'll get 2 pairs of leggings for $24!
8/10/201949 minutes, 32 seconds
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639: How To Set Yourself Free

If you are ready to set yourself free from the struggle, from the frustrations and from the past patterns, today's episode is for you. This episode is inspired by ASCEND - Primal Potential's annual weekend workshop. Too often, people choose to continue creating their struggle and they overlook how simple (though not always easy) it can be to set themselves free. I want to help you change that, starting today. https://primalpotential.com/639/ There are just 10 tickets left for ASCEND and you can get yours here. ASCEND is November 8-10 in downtown Portland, OR - there is a discounted hotel room block - please email [email protected] for that information. If you are looking to get on the wait list for our Fall 12 Weeks to Transformation, here's the link. The book I mentioned in today's episode is The Way of the Peaceful Warrior by Dan Millman If you live in the New England area and want to give Paleo Power Meals a try, use the code ebprimal20 to save 20% on your first order!
8/8/201923 minutes, 20 seconds
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638: Creating Focus & Clearing Overwhelm

Do you lack focus? Do you feel overwhelmed by all the things you could do or should do? You absolutely MUST listen to today's short motivational minisode! It will help you re-focus, re-engage and accelerate your progress! https://primalpotential.com/638/
8/5/201920 minutes, 1 second
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637: How to Get Past the Past

It's another Q&A episode today! Today we're tackling a ton of topics with a special emphasis on breaking out of past patterns and getting past the past! Don't miss this episode! https://primalpotential.com/637/ If you want to get on the wait list for the fall 12 Weeks to Transformation, click here! Today's episode is brought to you by Thrive Market! Shop via this link for a free 30-day trial membership and big savings on your first order!
8/3/201939 minutes, 15 seconds
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636: How To Get Change to "Sink In"

How do you get these changes to "sink in"? There's so much you want and there's so much you know - you're spending a ton of time and energy on the goals you have, but the action-steps just aren't consistently there. This came up the other day on one of my 12 Weeks to Transformation coaching webinars and I wanted to dive into it on today's show. If you want to learn more about the 12 Weeks to Transformation, hop on the wait list for our Fall session! Registration opens up in early September. Other Episodes on Getting Change to Sink In Episode 548: 3 Strategies to Get Out Of Your Own Way 610: Inconsistency - A New Perspective Follow EB on Instagram
8/1/201926 minutes, 40 seconds
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635: THIS Could Be Behind Your Hormonal Challenges

In the last few weeks, I have been asked at least once a day to talk more about the link between gut health & hormones. I recently announced that I am pregnant and I've shared that I KNOW a big part of the reason I was able to get pregnant naturally is because I focused on improving my gut health in the months before conceiving. If you've followed my story, you know it involves a number of hormonal imbalances. I was diagnosed with polycystic ovarian syndrome (PCOS) when I was 16 years old. In my mid-twenties, a fertility specialist told me I'd need medical interventions to get pregnant. In my early thirties I was diagnosed with hashimotos thyroiditis, an auto-immune thyroid condition. When I froze my eggs in 2017, I was again told that it was highly unlikely that I could get pregnant without intervention. And yet, I did. In fact, we conceived the very first month we began to try. But don't fret - today's episode isn't about fertility (entirely). Our gut health impacts our hormones. Thyroid hormones, estrogen, progesterone, testosterone, insulin...gut health impacts menopause, energy, body composition and so much more. That's what we're looking at today. https://primalpotential.com/635/
7/29/201932 minutes, 7 seconds
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634: Feeling "Blah"

These listener Q&As are some of my favorites! Today Sarah and I are diving into so much stuff including: Feeling blah and losing your zest for life High cholesterol What my first courses looked like and how they have changed Dealing with "bad supervisors" or difficult people Maintaining your "ideal" body size Daily coaching audios Knowing what your gut needs Self-doubt & insecurity I also recommend Chasing Cupcakes in today's episode - if you haven't read it, I'd love for you to give it a go and let me know what you think! To get on the wait list for the Fall 12 Weeks to Transformation, click here!
7/27/201946 minutes, 35 seconds
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633: Obesagens, Endocrine Disruptors & Other Chemical Concerns

It's been a while since we've talked about endocrine disruptors, obesagens and other chemical concerns that might play a role in your weight struggle, hormonal issues and other health challenges. I've done a few episodes on the past, but this came up for me again as I was clearing out my kitchen for it's renovation. Our kitchen collection has grown since my boyfriend moved in and people come by with plastic party-ware that gets left behind. I am not here to say that making changes to your food wrap, dishware and cookware is an option for everyone or a priority for all. However, I do think it's an important conversation to have, especially for those of us who are putting time and money into hormone issues, weight issues or any other health challenge.  https://primalpotential.com/633/ What are endocrine disruptors? Most importantly, listen to today's episode in full. In short. they are exogenous chemicals that interfere with any hormone action. That could include blood sugar balance, thyroid function, fertility, fat burning and so much more. What I've bought for my own kitchen: Skillets, pots & bakeware from Le Creuset (in Indigo) For less expensive options, choose stainless steel or cast iron. Glass is also a good bakeware option. Weck for glass storage containers Bee's Wrap reusable food wrap As I add baby gear to the mix, I'll be sure to share my choices and why I made them. For past episodes on this topic, check out episode 145 of the Primal Potential podcast Today's episode is brought to you by Fabletics! One of the great things we can do for our health is MOVE MORE and feeling great in your clothes is a great way to increase your motivation to get going. Nearly all my workout gear is Fabletics! Give them a try today and when you shop through this link, you'll get 2 pairs of leggings for just $24!
7/25/201937 minutes, 33 seconds
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632: I Challenge You

Today I've got a challenge for you. It's a challenge you can do EVERY day with little effort, starting today and it has the power to change everything! Do not miss today's episode! https://primalpotential.com/632/
7/22/201925 minutes, 40 seconds
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631: Patience, Momentum & Other Listener Questions

It's another Saturday show! Sarah and I are answering your questions today! https://primalpotential.com/631/
7/20/201947 minutes, 1 second
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630: Those Who Won't Or Don't Change

What's the solution for those who don't change? For those who won't change? Have you ever felt like you just can't get yourself to do the work? I've been giving a lot of thought to the best way to help clients who, despite really wanting to, don't change. Today's episode is all about that strategy. Tune in! It might surprise you! https://primalpotential.com/630/ Want to Learn More about Gut Health? Here's a presentation Brooke Thomas and I gave on gut health and it's impact on mood states. Though we do talk about a business opportunity, please know you can simply buy gut health products as a customer. To learn more about specific recommendations I'd make to someone who was struggling to create change because of an apathetic mood state, email me directly and we'll talk more about it.
7/18/201928 minutes, 4 seconds
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629: Forward Momentum & Infinite Possibility

Forward momentum and infinite possiblity. Two phrases and inspire that hell out of me. In today's episode I want to share with you some of the biggest lessons I've learned over 5 years building Primal Potential and 5 years improving myself. As I was outlining my thoughts for today's episode and reflecting back on the hard moments and the times that everything felt hopeless and stuck, I took a break to watch The Biggest Little Farm on my Delta flight from Boston to LA. Immediately, I saw the connection. At one point, one of the main characters says, The beautiful complexity of our land is alive with infinite possibility. Oh man. Yes. The complexity of my life is alive with infinite possibility and it's true for you, too. We have to CHOOSE forward momentum. We have to choose infinite possibility. Sure, there are other options. We can stay in the problem. We can stay in our frustrations. We can focus on things we can't change. But the fact remains that your life DOES have infinite possibility. Are you charging forward? I hope you'll tune in to today's episode. https://primalpotential.com/629/ ASCEND TICKETS ARE NOW ON SALE! There are only 80 total tickets so do not wait!
7/15/201927 minutes, 1 second
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628: My Biggest Announcement Yet

Today on the podcast I'll share the biggest announcement yet. Yesterday marked Primal Potential's 5 year anniversary and boy, things have JUST begun. I'm not sharing the news here on the show notes, you'll have to tune in to the episode for this quite different Q&A! https://primalpotential.com/628/ Don't forget that we do giveaways every single Saturday! To be eligible to win, Leave a rating & review of the Primal Potential podcast on Apple Podcasts/iTunes (or) Review Chasing Cupcakes on Amazon (or) Share your favorite episode of the Primal Potential podcast or something you've learned from a recent episode on FB or IG and be sure to tag me Today's winner is Astyles - that's her username on Apple Podcasts. Email [email protected] with your mailing address and we'll be sending you coffee from Four Sigmatic, Coconut Butter from Thrive Market and our very favorite Digestive Enzymes! Today's episode is brought to you by Thrive Market! Shop through my link to get a free 30-day trial membership AND an extra 25% off your first order!
7/13/201951 minutes, 9 seconds
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627: Your Choices Are Only As Good As You Are

If you want to double your progress, triple your growth. Your health, your choices, your relationships and your life are only as good as you are. I made a poster for my office that says, "If you want to double your business, triple your growth. Your business is only as good are you." The other day, someone emailed me to say that they don't know what I mean by this. How does one grow? How do you triple your growth? How can you double your progress with anything related to personal growth? Today I'm diving into this idea, what it means to me, how I practice it in different areas of my life and how you can, too! https://primalpotential.com/627/ Resources: Get on the wait list for ASCEND! Join our Primal Potential FB group Follow EB on IG
7/11/201926 minutes, 27 seconds
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626: Focused and FIRE

Are you focused ENOUGH? Are you focused on the things that will make a difference? Most of you know I have a 5 month old labrador puppy named Rumi. He is a HANDFUL. On a recent drive to visit family, I was listening to dog psychologist Cesar Milan and was fascinated when he shared that dogs in 3rd world countries don't have the behavioral problems we see in more affluent countries. Why?  Because they are hungry.  And that got me thinking about focus and boredom. If you aren't focused on something - if you live your life kinda bored, going through the motions, THAT'S when we see maladaptive behaviors like overspending and overeating. Drama. In today's episode, we're going there. We're talking about it. We're talking about getting out of the rut and becoming HUNGRY for something more in your life! It's time to get focused and creating meaningful change in your life! Stop waiting! (Are you here looking for the info to join me Monday July 8th at 6pm ET to talk about options, opportunities and the gut/brain axis? You're in the right place! Here's the link to join me!) Resources: Today's episode is brought to you by Thrive Market. Check out their incredible product of foods, personal care and home care products! Make sure you shop through the thrivemarket.com/primalpotential so you get 25% off your first order and a free 30-day trial membership! My recent staples are Primal Kitchen's Chipotle Lime Mayo and Lemon Turmeric Dressing! Spicy Summer Slaw Recipe Follow EB on IG Join our free Primal Potential FB group!  Get on the wait list for the FALL 12 Weeks to Transformation
7/8/201920 minutes, 23 seconds
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625: Are the Wrong Questions Holding You Back?

I've pointed out to a few clients this week that they are asking the wrong questions. They are solving for the right thing. Most recently, a client said, "I can't figure out why I'm so inconsistent". Wrong question. You're solving for the wrong thing. When you ask why you're so inconsistent, you're looking for evidence to support the problem. What you should be asking is, "How can I be more consistent today?" In today's listener Q&A episode, we're diving into your questions and a few times, we're exploring how the question can be shifted to be way more empowering and effective. Questions Tackled In Today's Episode: Is there an update on EB's experimentation with CBD? How is that going? Has she noticed any changes? What does EB indulge in that IS worth it?? I don’t drink coffee, but can I do bulletproof hot tea? What are good ways to keep a mindset focused on consistent effort over time? How do I change a lifetimes worth of habits? How do I get control of my mindless eating so I can lose weight for good? How do I break free from analysis paralysis? Resources: Episode 493 on CBD Dos and Don'ts of Bulletproof Coffee Episode 621 - Breaking Barriers Squatty Potty Today's episode is brought to you by Four Sigmatic! Head over to foursigmatic.com and use the coupon code primal to save 15% I LOVE their Turmeric Latte!  
7/6/201925 minutes, 5 seconds
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624: Creating Personal Freedom & Independence

You don't have to struggle. We can ALL create personal freedom and independence from struggles, setbacks and limitations. In fact, we must! In today's episode, we're talking stepping beyond the things you think are in your way. We're talking about opening your mind to explore new options and going beyond your comfort zone into possibility. If you feel limited by your health, your body, your finances, career or anything else, there are options. There are things you haven't considered. It's time to set yourself free! If today's episode speaks to you and you'd like to learn more about the microbiome, gut health and a side-hustle that can serve others and set you free, I'd love for you to join me and Brooke Thomas on Monday July 8th at 6pm ET. To register, use this link Resources: Join us Monday July 8th at 6pm ET to talk about the opportunity discussed on today's episode Your Gut Health is Impacting Everything - Episode 596 Brooke's episode on Mental Health - Episode 589 Follow Elizabeth on Instagram  
7/4/201952 minutes, 14 seconds
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623: What Is Holding You Back?

Is fear holding you back? Past patterns? Doubt? FOMO? Money? No matter what it is, it's time to step out of the tangle of fear thinking! Too many people are remaining behind the walls of their fears. They are keeping their lives small by choosing to stop everytime they bump into fear of judgement, fear of failure, fear of loss or fear of missing out. Is there a chance that is what is holding you back? Today's episode is a must-listen! https://primalpotential.com/623/ Resources Join the Summer 12 Weeks to Transformation The Essential Rumi Mark Nepo's The Book of Awakening Chasing Cupcakes Today's episode is brought to you by Four Sigmatic! Use the coupon code primal to save 15%! Make sure to give the turmeric latte a try! It's one of my favorites! Join the Primal Potential FB Group
7/1/201926 minutes, 32 seconds
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622: Creating Success After Struggle

You can create success after struggle. Don't let fear of failure or past experiences get in your way! Dozens of people have reached out to me this week expressing doubt in themselves. They don't want to invest in the 12 Weeks to Transformation only to give up or drift again. They're questioning whether or not this can be different. When I ask people what they want or need, they almost always lead with the past, the story and the struggle. On today's Q&A episode of the podcast we're answering all your questions along that theme: quitting, drifting, fear...all of it! https://primalpotential.com/622/ Creating Success After Struggle Let's do it together! Registration is now open for the 12 Weeks to Transformation! If you have questions about the 12 Weeks to Transformation, listen to these episodes: Episode 620: It's Not Your Plan, It's Your Perspective Episode 621: The Most Important Thing If You Want to Change Join the free Primal Potential FB group
6/29/201939 minutes, 7 seconds
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621: The Most Important Message If You Want to Change Your Life

If you want to change your life, this is where I'd love for you to start. In today's episode, not only am I sharing how I overcame my own 3 biggest barriers, I'm also sharing some powerful mindsets that will allow you to create transformation in any and every area of your life. If you feel like you really want to change and you're frustrated by your constant excuses, you need to listen to this. If you feel like you swing wildly between "all" and "nothing", you need to listen to this. If you doubt your ability to do the work and maintain your progress, this is the very episode you need to begin with. https://primalpotential.com/621/ Ready to Change Your Life? I'd love to invite you to join me in our summer 12 Weeks to Transformation! Registration is open now and we kick off on Sunday July 7th. [button link="https://primalpotential.com/ready/" type="big" color="teal" newwindow="yes"] Join Now![/button] If you have questions or you want to talk it through, be sure to let me know! I'm always just a quick message away!
6/26/20191 hour, 8 minutes, 44 seconds
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620: It's Not Your Plan, It's Your Perspective

It's not your plan that's the problem, it's your perspective. You don't need a new plan, you need a new perspective. Last Thursday, I opened up our Summer 12 Weeks to Transformation to the wait list and we had an awesome live webinar about getting out of your own way. Prior to the webinar, I sent out a survey to everyone on the list and asked them two questions: What is keeping you from reaching your goals? What could I do to help you? In the webinar, we talked about the most common barriers. We talked about money. We talked about fear. We talked about inconsistency. Today, I'm sharing part of that free training with you AND I'm opening up registration for our summer 12 Weeks to Transformation! Resources: Join the 12 Weeks to Transformation Watch the video replay of today's training Follow EB on IG  Join our free Primal Potential FB group
6/25/20191 hour, 9 minutes, 43 seconds
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619: How to Go to the Next Level

Are you ready to go to the next level? Are you tired of struggling? Today you're going to hear from one of my 12 Weeks to Transformation clients about how even though she had lost weight, she was still really unhappy. She didn't feel like she was in control of her life. Instead of settling for the struggle and making herself a victim of it, she USED the struggle and the tools within the 12 Weeks to Transformation to go to the next level. She's happier than ever. She's lost weight. She feels empowered. As you'll hear her say, she's transformed her life over the last 10 months. She's getting up earlier, she's working out more, she's drinking less, spending less, saving more, losing weight and taking great care of herself while enjoying the journey. You don't want to miss today's episode! https://primalpotential.com/619/ Resources: Learn more about the 12 Weeks to Transformation Join the free Primal Potential FB group Follow EB on IG
6/24/201937 minutes
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618: Does Your Life Feel Like Groundhog Day?

Does your life feel like Groundhog Day? Like every day is pretty much the same as the last and you're just going through the motions, not living the life you want? I've been there and I'll say this: I refuse to live that way anymore. Life is too short. Our potential - YOUR potential - is just too huge to settle for the same-old life you don't love. https://primalpotential.com/618/ Today is another listener Q&A episode and Sarah and I are diving into your questions! Here are some of the topics we're tackling: That groundhog day feeling - I tell myself to slay the day but every day feels just like the one before and I can't shake the feeling! How do you differentiate between an addiction and a bad habit? What's the most transformative non-fiction book you've read? At 57 years old, is there still hope? What is the best way to burn fat around my hips, butt and thighs? How does contentment come into play when you have big goals? What is your mantra?   Today's Resources: The Science of Fat Burning - Stubborn Fat - episode 063 Join our Free Facebook Group Follow Elizabeth on Instagram
6/22/201945 minutes, 54 seconds
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617: Living Your Life or Creating It?

Are you living your life or are you choosing it? Are you just going through the motions or are you being intentional about creating exactly what you want in every area of your life? Today you're going to hear directly from one of my 12 Weeks to Transformation clients about how she has become militantly on her own side. She's decided to get out of her own way and step into her potential while loving herself and her journey. She didn't bully herself into transformation. In fact, she was gentle. She was patient. Understanding. And also: drama free and determined. If you're wondering if you can do it, the answer is YES and today's episode will help! https://primalpotential.com/617/ Resources: Episode 559: Identity Journaling Learn more about the 12 WT To Go Beyond Living Your Life & Start Creating It... I'd suggest getting started with the Change Maker series of the podcast. Part 1 Awareness: Part 2: Alignment Part 3: Advancement Part 4: Adjustment Join the free Primal Potential Facebook group! Follow Elizabeth on Instagram
6/20/201945 minutes, 41 seconds
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616: From Depressed & Lost to Happier Than Ever

I am so excited to introduce you to one of my 12 Weeks to Transformation clients. Before we started working together, she shared that she was depressed and feeing lost in life. She wanted to lose weight, yes, but generally, she just wanted to be happier and healthier. As she shares her story, she'l share the ONE THING she had to change in order to lose weight, take control of her finances and become happier than she's ever been. If you're ready to learn more about the 12 Weeks to Transformation, don't wait! Now is the time! I would be happy to talk to you about your fears or worries! In fact, Thursday June 20th at 8pm ET I'm going live for a totally free workshop on overcoming past patterns and breaking free from habits that no longer serve you. This workshop is exclusively for people who are on the wait list, so that's absolutely your first step. Please note that I will be on there LIVE so I'll be happy to answer any questions you have! https://primalpotential.com/616/ Resources: Episode 559: Identity Journaling Learn more about the 12 WT If You're Feeling Depressed... Here are some episodes and blogs you might want to check out. I also strongly encourage you to seek support from a licensed mental health professional! Here's a great place to start. Sugar & Depression 490: Pain, Joy, Depression & Progress Join the free Primal Potential Facebook group! Follow Elizabeth on Instagram
6/17/201941 minutes, 25 seconds
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615: Growth without the Grind?

You know "the grind"? That feeling like you're always working on something, that "effort" is "hard" or you're just not enjoying the journey? It's all hustle, all pursuit, no pleasure? I've certainly been there. In today's listener Q&A episode, we're answering a bunch of questions including several about how to balance growth & progress with contentment and really enjoying life and the journey of each day. This is such a critically important topic and I hope you'll take a listen! https://primalpotential.com/615/ Questions in Today's Growth without the Grind Episode: How do I balance what I want most with what I want now? I kind of just want to chill out and get out of the grind. Are there any foods you never allow yourself to eat? (I reference this episode on Soy Story) What do you think about something like the 21-Day Fix from Beach Body where you eat specific portions from specific-sized containers? I have persistent cravings. I want to get healthier and I want to enjoy the food I'm eating, but how do I fight these cravings? How do you learn to be content with what you have?   Resources: Join us in the free Primal Potential FB group Soy Story Episode Hop on the wait list for the Summer 12 Weeks to Transformation Follow Elizabeth on Instagram
6/15/201938 minutes, 17 seconds
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614: Stop Complicating, Start Simplifying

Stop complicating things. It's holding you back, slowing you down and overwhelming you. Today we're talking about practicing simplicity in your thoughts and actions - I promise you it will fast track your progress! Whether you're thinking about changing what you eat, improving your health or fitness, losing weight, starting a business, paying off debt or enhancing your relationship, complexity is the enemy of progress! In today's episode we'll talk about a new paradigm around progress and I'll help you catch yourself when you're adding unnecessary complexity and help you get to your simple, effective path to progress. https://primalpotential.com/614 Stop Complicating, Start Simplifying People complicate things to justify their inaction and support their excuses. Complexity is the enemy of execution. Stop adding more when less will do. "Knowledge is about piling up facts. Wisdom lies in simplification" Martin Fischer Eliminate the unnecessary so the necessary may speak. What have you added to the facts? Identify the essential & eliminate the rest. Resources: Hop on the wait list for our Summer 12 Weeks to Transformation Today's episode is brought to you by Fabletics. You can see some of my favorites here and make sure you shop through this link to snag that awesome deal - 2 pairs of leggings for just $24! Related episodes include: Episode 438: Simplify Episode 533: Simplify & Improve Your Decision Making The 80/20 Rule for Weight Loss Follow Elizabeth on Instagram
6/13/201930 minutes, 2 seconds
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613: No More Missing Out on Vacation

Do you struggle with not wanting to miss out? Do vacations, travel or evenings out get you worried about that line between deprivation and over-indulgence? Travel used to be a total train wreck for me. I was constantly worried about food. I worried about eating too much. I stressed about not enjoying things enough and feeling like I was on the sidelines, deprived. I really saw it as either/or - either I indulge and feel frustrated with myself, or I don't and I feel like I'm missing out and deprived. Last week, I took a vacation in Bermuda. I shared a lot of pictures in my Instagram stories and posted daily recaps in our private (free) Primal Potential FB group. Today, I'm sharing the mindsets and strategies I employed to ensure that I didn't ever miss out AND I felt amazing every single day! You never have to feel like you're missing out again AND you don't have to return feeling like you "blew it". https://primalpotential.com/613/ Resources: Hop on the wait list for the summer 12 Weeks to Transformation! Join us in the free Primal Potential FB group! Past episodes on vacation & travel include:  Episode 177 - Travel & Weight Loss Episode 461 - Avoid Travel Train Wrecks Part 1 Episode 462 - Avoid Travel Train Wrecks Part 2 Episode 534 - Binge Eating & The Holidays Follow Elizabeth on Instagram Don't forget to enter to win our weekly Saturday show giveaways! Every Saturday, we pick a winner from someone who has shared the podcast on social media (and tagged us) or left a review of the podcast in iTunes or a review of Chasing Cupcakes on Amazon! 
6/10/201948 minutes, 26 seconds
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612: Are Protein Smoothies Worth It?

It's another listener question & coaching episode! Today we're tackling protein smoothies - are they worth it? Should you drink them? Are they a waste of money or calories? On all of our Saturday shows we do a GIVEAWAY! Today's winner is @karmachow! Email [email protected] with 613 winner in the subject line! You win one of my favorite things: Artisana Coconut Butter travel packets from our sponsor - Thrive Market! If you're new to Thrive Market, be sure to shop through thrivemarket.com/primalpotential so you get a free 30-day trial membership AND 20% off your first order! There will be a new winner every single week, announced on the Saturday episode of the podcast! The following are ways you can win: Leave a review of Chasing Cupcakes on Amazon OR Rate & review the Primal Potential podcast on iTunes OR Publish a post on your IG or FB (not inside the Primal Potential FB group) sharing an episode of the Primal Potential podcast you've loved. Make sure to tag @elizabethbenton on IG or @PrimalPotentialPodcast on FB so we see & can count the entry Curious about protein smoothies? Here's one of my fave smoothie recipes that mimicks the "Shamrock Shake" from McDonalds! Lately, the most common way I make my shakes are the two variations below: Choc/PB 1/2 can light coconut milk 1/2 cup frozen cauliflower rice 2 tsp sunflower butter 1 scoop chocolate protein powder (here's the one I use) pinch of pink himalayan sea salt water as needed for desired thickness Vanilla/Berry 2 cups unsweetened nut milk of choice (I usually do cashew) - water is fine, too 1/2 cup frozen cauliflower rice 1/4 cup frozen raspberries 1 scoop vanilla protein powder (here's the one I use) pinch of pink himalayan sea salt water as needed for desired thickness If you have a question for a future episode, submit them here. Resources: Make sure you're on the wait list for the Summer 2019 12 Weeks to Transformation! Chasing Cupcakes
6/8/201939 minutes, 37 seconds
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611: Creating Big Change & Refusing to Settle

If you want to make big change in your life but you aren't sure how - this is your show. If you're going through the motions & want to break free, tune in! Today I'm talking with Rob Murgatroyd about his decision to refuse the status quo and his unwillingness to settle for anything less than a life he loved. We're exploring how he walked about from a successful chiropractic practice and embraced uncertainty so he could create the life of his dreams instead of settling for a routine he was no longer enjoying. Rob is so full of powerful truths and empowering mindsets. He serves up some tough love, reminding us that we can certainly continue to tell the story of why we can't do something but we're also free to stop telling that story and start to focus on how and why we can. https://primalpotential.com/611/ Want to connect with Rob? Check out his Work Hard Play Hard mastermind here. Tips for Creating Big Change Ask yourself these questions:  What would it look like if this was easy? What would it look like if this was fun? What would it look like if this was elegant? Learn more about morning pages for starting the day with intention & opportunity. One of Rob's tools for creating big change in his life is to use the mantra "I belong here". While I love that mantra and think it's an awesome tool for stepping up and creating confidence, what I love most is what he said next. He said that he says it over and over (for weeks and months) "until it starts to feel real..." That's the ticket. We create these new stories and we repeat them until they feel real. Whether the story is, "I make great choices" or "I am a creative energetic problem solver" or "I belong here" - you repeat it and repeat it until it starts to feel real. (Tune in for more on this) Resources: Chasing Cupcakes for questions Today's episode is brought to you by Thrive Market! Make sure to check them out and when you register via this link, you get a free 30-day trial and 20% off your first order! Want to connect with Rob? Check out his Work Hard Play Hard mastermind here.
6/6/201941 minutes, 57 seconds
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610: Inconsistency - A New Perspective

If you're struggling with inconsistency, this episode is for you. This new perspective on the cost of inconsistency will reframe all your future choices! Today we're taking something you've probably heard before and taking it someplace new and powerful. We all understand that consistency is something that accumulates in value over time and that inconsistency reflects a short term perspective rather than a long term one, but today, we're putting it in a whole new light that makes the price paid for your lack of consistency MUCH more real! I'm taking you inside the 12 Weeks to Transformation with this one and I can't wait to hear what you think! Don't forget that I'm doing free video coaching for everyone on the 12 Weeks to Transformation wait list over the next couple weeks so get on the wait list now! Today's episode is brought to you by Four Sigmatic - you can use the coupon code PRIMAL to save 15% off your next order!  Resources: Learn more about the 12 Weeks to Transformation & get on the wait list!  Registration opens up for our next 12 Weeks to Transformation in just a few weeks and between now and then, I'll be sharing FREE weekly coaching with everyone on the wait list to help you determine if my style is a good fit for you and if the 12 WT will help you crush your goals so make sure you're on that wait list! Have a question, challenge, struggle or topic request? Share it with us here! Connect with Elizabeth on Instagram!  Want more episodes like this? Listen to episode 548 for more tough love, straight talk and tips to create progress and momentum!
6/3/201915 minutes, 1 second
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609: How To Get Motivated & Stay That Way

How can you get motivated? More importantly: how can you stay motivated? Get more motivated? Saturday shows are listener question & coaching episodes and today's show definitely has a theme of motivation! We also pick a winner for a free giveaway every Saturday! You can enter to win by leaving a rating & review of the podcast on iTunes, leaving a review of Chasing Cupcakes on Amazon or posting a favorite episode of the Primal Potential podcast on Instagram or Facebook. Today's winner is Joannew12 - please email [email protected] to claim your prize from Four Sigmatic. Four Sigmatic is the sponsor of today's show! Check them out here and use the coupon code PRIMAL to save 15%! Questions Addressed in Today's Episode: Does it matter if you use decaf coffee for bulletproof coffee? How do I get motivated? I do I keep my motivation alive and strong? How do I commit to lifestyle change without being overwhelmed? What steps does it take to become motivated and believe you can win this battle? Beyond willpower, how can I change? If you have a question, you can submit it here. Resources: Make sure you're on the wait list for the Summer 2019 12 Weeks to Transformation! Chasing Cupcakes Dos and Don'ts of Bulletproof Coffee The Motivation Manifesto by Brendon Burchard Eat the Yolks by Liz Wolfe
6/1/201934 minutes, 29 seconds
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608: 3 Tools for Any Change

Here's the great news about change: while there are thousands of tools, tactics and approaches, you don't need to collect all of them to win. You don't need 75,000 strategies. You don't need to know more. You certainly don't need to know anything. Creating change requires just a small handful of tools that you actually use. That right there is one of the keys - don't delude yourself into thinking that utility requires novelty - that something new is more valuable than something familiar that you just haven't implemented consistently. In today's episode I'm sharing with you the 3 most common tools I've been using with my 12 WT clients to help them create change in their lives. I think you're going to love them! You don't want to miss today's episode! https://primalpotential.com/608/ 3 Tools for Any Change: Move from a problem focus to a solution focus Leave the past out of the present Less drama means more success Resources Mentioned in Today's Episode: Get on the wait list for the Summer 12 Weeks to Transformation Chasing Cupcakes Episode 579 - Change Maker Part 1 - Awareness Episode 548 - Other Tools for Change Today's episode is brought to you by Fabletics! Shop through fabletics.com/primalpotential to get 2 pairs of leggings for just $24! The new bra I just bought is the Megan Medium Impact Sports Bra. You can see some of my other favorites here.
5/30/201931 minutes, 10 seconds
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607: How to Recover Faster From Any Setback

If you want to hit any goal in your life, you have to know how to recover faster from setbacks & frustrations. The other day, I had a big setback and I was emotional about it. I cried. I got mad. I spent hours focused on how I didn't understand another person's behavior or thought process. Then, I had a bit of an "aha" moment. I came to the realization of a powerful perspective shift that I now think of as my "drama shut off" valve and I'm sharing it with you on today's episode! Today's episode is brought to you by Four Sigmatic - you can use the coupon code PRIMAL to save 15% off your next order!  Resources: Learn more about the 12 Weeks to Transformation & get on the wait list!  Registration opens up for our next 12 Weeks to Transformation in just a few weeks and between now and then, I'll be sharing FREE weekly coaching with everyone on the wait list to help you determine if my style is a good fit for you and if the 12 WT will help you crush your goals so make sure you're on that wait list! Have a question, challenge, struggle or topic request? Share it with us here! Connect with Elizabeth on Instagram!  Want more episodes like this? Listen to episode 548 for more tough love, straight talk and tips to create progress and momentum!
5/27/201920 minutes, 37 seconds
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606: How to Let Go of Past Patterns & Negative Thoughts

Today we are tackling how to let go of negative thoughts, past patterns and limiting beliefs. It's another listener Q&A episode AND we're announcing the winners of our 4 prizes in celebration of our 600th episode! Don't forget! We'll be doing a giveaway on every Saturday show! To be eligible to win, leave a review of the Primal Potential podcast on iTunes or a review of Chasing Cupcakes on Amazon or post on FB or Instagram (and tag @elizabethbenton or PrimalPotentialPodcast) about your favorite episode of the podcast! Questions tackled in today's episode include: Old thoughts of the past keep popping up in my head. I'm ready to create change but I don't know how to let go! Please help! What kind of coffee do you drink? Spoiler! Four Sigmatic! You can check it out here and use the code primal to save 15%! I had no idea that there are different strains of probiotics and that they function differently. Can you talk more about this? (Listen to episode 596 for more on probiotics!) Why do I do things I know are bad for me? (Listen to Change Maker Part 1 - episode 579) How do I stay focused over the long term? (Spoiler: you don't) What's the best way to cope with late-40s body changes? Listen to episode 538! Why are you so awesome? To get on the wait list for the summer 2019 12 Weeks to Transformation, please click here. Follow Elizabeth on Instagram!
5/25/201937 minutes, 56 seconds
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605: Tough Love on Excuses & Overwhelm

Need a little tough love to overcome your excuses and break out of a pattern of feeling overwhelmed or frustrated? Today's motivational minisode is serving up a dose of the truth: You don't need to change your circumstances. You need to change the way you interact with them. Too many people are talking themselves into their problems and their past patterns. As they do that, they're talking themselves OUT of their potential and today it's time to STOP! Resources: Learn more about the 12 Weeks to Transformation & get on the wait list!  Registration opens up for our next 12 Weeks to Transformation in just a few weeks and between now and then, I'll be sharing FREE weekly coaching with everyone on the wait list to help you determine if my style is a good fit for you and if the 12 WT will help you crush your goals so make sure you're on that wait list! Have a question, challenge, struggle or topic request? Share it with us here! Connect with Elizabeth on Instagram!  Want more episodes like this? Listen to episode 548 for more tough love, straight talk and tips to create progress and momentum! Join our Primal Potential Facebook Community! More Tough Love Episodes 401 - Self Talk 449 - Raise the Bar
5/23/201919 minutes, 54 seconds
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604: Slay All Day

Slay all day. I'm coining a new term: slay day. We are all capable of creating a Beyonce-style level 10 day, any day! It's time to get out of the middle and win the day we're in! Last week, I reached out to my friend Terri-Lynn and I asked if she'd be down to have a conversation about this "slay day" concept - what it takes to totally CRUSH the day you're in, and repeat that as a pattern. If you want to build momentum and enjoy the journey, listen in to this conversation with me and Terri-Lynn! (You can follow Terri-Lynn on Instagram here or check out her website!) Want to Slay All Day? Consider these elements: Communication Connection Nutrition Movement Stress Sleep Self-Care Thoughts/Perspective Fun Hydration Resources: Follow Terri-Lynn on IG Get on the wait list for our next 12 Weeks to Transformation! I'd love to work with you! New to Thrive Market? Check them out and register via the link thrivemarket.com/primalpotential Join our Primal Potential Facebook group
5/20/201953 minutes, 41 seconds
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603: Positive Affirmations, Journaling and HOW to Create Change

What's the deal with positive affirmations? Do they even work? And is journaling REALLY effective in helping you make better choices? How do I change my relationship with food? We're diving into these questions and more in today's episode of the podcast! Don't miss it! https://primalpotential.com/603/ Questions Addressed on Today's Episode How to break patterns from childhood How is journaling useful and what is it used for? Can you share more info around affirmations and journaling? Do you have a must read book list? What is your driving force? I'd love for you to talk about how to manage stress without overeating or drinking too much How do I live in the moment? What is your favorite chapter in Chasing Cupcakes? How do I improve my relationship with food? How do I change my beliefs in myself? Resources: Learn more about your summer 12 Weeks to Transformation Join the Primal Potential Facebook group Shout out to today's show sponsor - Fabletics! When you register via fabletics.com/primalpotential you get an epic deal on leggings - 2 for $24! Follow Elizabeth on Instagram Episodes mentioned in today's podcast:  559: Identity Journaling 206: Journaling Change Maker Part 1 Change Maker Part 2 Change Maker Part 3 Change Maker Part 4 Episode 577: Money Mindset  Today's episode is brought to you by Fabletics! Be sure to register via fabletics.com/primalpotential to get this killer 2 for $24 deal on leggings!
5/18/201933 minutes, 31 seconds
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602: How to Hold Yourself Accountable

Need to hold yourself accountable? Looking to get better at following through and staying consistent? Today's episode has the tools you need! "Masterminds" have become super trendy in the past few years - it seems like everyone in business is starting or joining a mastermind. Undoubtedly, they can be great tools for growth. Because of their popularity, there are a lot of components that have been identified that make masterminds work. Fortunately, we can take these components and incorporate them into our own lives, even if we aren't part of a mastermind or group! Today, we'll explore those components and look at how you can use them in your own life or with a family member or friend! The book mentioned in today's episode is Meet & Grow Rich by Joe Vitale & Bill Hibbler Steps to Hold Yourself Accountable In today's episode we explore questions, strategies and tools to assist you in building accountability. They include: What do you want to gain? What is your singular focus? Ask yourself questions instead of giving yourself advice (Chasing Cupcakes is a great tool for questions to ask yourself) Be confrontational without being emotional How can you help you? How can I help you? Inner Counsel Meeting from Meet & Grow Rich What will you put into practice from today's episode? Resources: Hop on the wait list for the summer 12 Weeks to Transformation Join us in the Primal Potential Facebook group!
5/16/201934 minutes, 37 seconds
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601: The Struggles I'm Still Overcoming

What does "no mud no lotus" mean to you? To me, it's a reminder that all the dark times & moments in my life can take me to a new, brighter, higher level - if I choose to let them. My life hasn't been easy. In fact, I've been deeply unhappy and hopeless for most of it. It stings a little share that. Because I'm so open about my struggles with depression and obesity, I get a lot of questions about how I came out of the struggles. There are also a lot of people who assume that the struggles are behind me and it must be "easy" now. In the spirit of this "no mud no lotus" theme, today I want to share with you some parts of my past struggles that I'm still practicing overcoming. We're talking about fear of judgement from others as well as judging others. We're talking about drama and the perspective of abundance versus the perspective of lack. Resources: Hop on the wait list for the summer 12 Weeks to Transformation Join us in the Primal Potential Facebook group! Follow Elizabeth on Instagram
5/13/201942 minutes, 43 seconds
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600: Loving Yourself & Creating Change In Your Life

I get a lot of questions about loving yourself. Does loving yourself mean accepting where you're at? Being "okay" with all your choices? Today we're going there and answering your amazing questions. If you have questions you'd like us to address on the show, feel free to share them here or in the comments below. As you might have noticed, it's also episode 600 of the show! We're giving away some epic prizes (to three individual winners) and you can enter below. First, you need to share a screenshot of your favorite episode and/or one of your primary lessons from the Primal Potential podcast. If shared on Instagram, you need to tag @elizabethbenton. If shared on Facebook, your post must tag PrimalPotentialPodcast. https://primalpotential.com/600/ Questions addressed in this episode include: How to get back to self care after tragedy or loss? What's the best way to respond when people ask what I've been doing to lose the weight? I hate the attention and want a simple answer. How do I change my relationship with food? Have you done any episodes on loving yourself? How does lack of commitment add to drama? How do I figure out what is wrong with my gut and sort it out? Resources: Hop on the wait list for the summer 12 Weeks to Transformation Join us in the Primal Potential Facebook group! Episodes on loving yourself: Chasing Cupcakes (not an episode, but an epic stepping stone to treating yourself better!) 599 - Get off the Hamster Wheel 589 - Mental Wellness & Making Your Own Rules 586 - Personal Growth as the Drug of Choice 576 - How to Change Yourself Episodes on gut health: Episode 055 - Probiotics and Body Weight Episode 432 - How Your Microbiome Can Help You Burn Fat Episode 482 - Microbiome & Your Health Episode 504 - Avoid, Minimize, Indulge Episode 596: Your Gut Health is Impacting Everything Here's to Loving Yourself! Every choice is a chance!
5/11/201950 minutes, 13 seconds
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599: Get Off the Hamster Wheel

It's time to get off the hamster wheel of change. Great intentions, intermittent execution, frustration, repeat. Do you suck at keeping promises you make to yourself even when your word to others is gold? Today we're getting to the heart of change. Here's the scoop: It comes from the inside, not from the outside. Today I'm getting real about how to get off the hamster wheel of change and create a strategy that delivers results! EB's Resources: Hop on the wait list for the Summer 2019 12 Weeks to Transformation Join the Primal Potential facebook group Join the free VIP email list! Support Thrive Market and save big money on healthy food & lifestyle staples!
5/9/201934 minutes, 22 seconds
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598: Struggling Despite Being Motivated

Are you struggling even though you're super motivated? The other day, inside the Primal Potential facebook group, I asked folks what mindset topics I could help with. Many of them surrounded this idea of struggle. Struggling to get yourself to keep the promises you make to yourself or feeling like it's just super hard to stay the course. In today's episode, I'm going to talk about how reframing the idea of "struggle" can be the very thing that makes all of this so much easier! https://primalpotential.com/598/ EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Hop on the wait list for the Summer 2019 12 Weeks to Transformation Join the Primal Potential facebook group Join the free VIP email list!
5/6/201923 minutes, 5 seconds
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597: Should You Drink Kombucha?

Should you drink kombucha? In this Q&A episode we're answering your questions about probiotics, kombucha, menopause, why diet's don't work & much more! We love tackling your questions and topics and you can submit them here. The questions we answer in today's episode include: Can you suggest a good brand of probiotics? Should I drink kombucha? Does it even help? What are your thoughts on being proactive for menopause? Is it worth listening to all primal potential episodes from the start or better to start at the end and work backwards? Why haven’t diets worked for me? I'm eating better but I'm still eating too much. Have you done episodes on overeating? Do you have any tips? I want to get up early but I just can't. EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Hop on the wait list for the Summer 2019 12 Weeks to Transformation Gut Health Resources: Episode 055 - Probiotics and Body Weight Episode 432 - How Your Microbiome Can Help You Burn Fat Episode 482 - Microbiome & Your Health Episode 504 - Avoid, Minimize, Indulge Episodes on Overeating Include:  Episode 548 Episode 527 Episode 209
5/4/201934 minutes, 29 seconds
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596: Your Gut Health is Impacting EVERYTHING

Your gut health is impacting everything. What happens in the gut does NOT stay in the gut. It impacts stress, anxiety, body composition and more! For too long, we've thought about the microbiome as exclusive to digestion, absorption, constipation, diarrhea, bloating and gas. That's just not true. What happens in the microbiome influences every single aspect of your mental health, your hormones, your body weight, immune system, metabolism and everything in between! If you have questions, please feel free to let me know! Do NOT miss today's episode! Probiotic strains that target brain health & mood include but aren't limited to:  lactobacillus helveticus R0052 - inflammation in the brain and depression bifidobacterium longum R0175 - anxiety lactobacillus rhamnosus R0011 - stress and stress resilience EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Hop on the wait list for the Summer 2019 12 Weeks to Transformation Gut Health Resources: Episode 055 - Probiotics and Body Weight Episode 432 - How Your Microbiome Can Help You Burn Fat Episode 482 - Microbiome & Your Health Episode 504 - Avoid, Minimize, Indulge
5/2/201945 minutes, 55 seconds
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595: How to Slow Down When You Think You Can't

I think you need to slow down. I know I need to slow down. However, those of us who most need to slow things down are usually the ones who think there's just no way. This is one of my favorite podcast episodes of the year because we're talking about the tendency to rush through our days and our lives with an operating system of "too much at once". In today's episode, I'm sharing my incredible conversation with Sandy Vo about how to slow down, especially when you don't think you can. You know how when your computer starts to run slow, you close down all the programs that are open & running in the background when you're not using them? You can do that with your thoughts. What thoughts are open and running in the background, draining your energy and darkening your mood? You can turn them off. Turning them off doesn't mean deleting them anymore than closing Skype when it's not running means that it's gone forever. If you are ready to create more space in your life and in your mind, you want to carve out time for this episode! DM me on Instagram and let me know your favorite part! Connect with Sandy Vo Learn about Sandy & Ladies Aligned EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation
4/29/201947 minutes, 2 seconds
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594: Personal Power - Practical Ways to Step Into It

It's another listener Q&A episode and today Sarah and I are diving into your personal power and practical strategies to help you step into it! For each of the questions we're covering in today's episode, we return to your personal power - your ever present ability to create improvement and make change! Questions covered in today's episode include: I'm looking for an accurate answer as to whether or not I can consistently get results with bulletproof coffee for breakfast, meat & veggies for dinner and carb refeed every 5th day. How can I get comfortable with my changing body? I go off the rails when I'm on vacation. Have you done episodes on vacation or travel? Do you have any go-to snacks for travel? How do I consistently make myself a priority? How do I stay focused? How can I channel the success of getting out of debt to win with weight loss? Today's episode is brought to you by Fabletics! Shop today and get two incredible pairs of leggings for just $24! Make sure you register through fabletics.com/primalpotential to take advantage of that killer deal! You can check out my faves from Fabletics here. EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation Travel episodes include:  Episode 461 Episode 462
4/27/201941 minutes, 25 seconds
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593: Building Emotional Resilience

Building emotional resilience is one of the most powerful steps toward happiness, confidence, peace of mind and consistency but it certainly requires intentionality and practice. In today's episode we're talking about how to go about creating this barrier to emotional volatility and how to enforce personal boundaries while practicing emotional resilience. https://primalpotential.com/593/ Emotional Resilience Questions Was insult intended? Do I know for sure? What assumptions have I made? Am I focused on the problem or the solution? Am I judging someone? Am I placing my standards and values on someone else? What is the difference between what actually happened (the facts) and what I added to the story (assumptions/intent/feelings)? What have I added to the facts? What else could this mean? Have I added insult where none was intended? What if I decided to not take this so seriously? What's my role in this? EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation
4/25/201943 minutes, 13 seconds
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592: What Are Your Core Values?

What are your core values? Do you show up with honesty & kindness for others but not for yourself? Do you feel like you're a great leader in you work or for your family but you aren't leading yourself? Today I'm talking with leadership expert Kareen Walsh about how to become a more effective leader of yourself and you won't want to miss it! One of my favorite parts of the conversation is when Kareen reminds us all to give ourselves permission to show up as the version of ourselves we want to be TODAY. She talks us through what we can do when we know our core values, or we know what we want them to be, but we aren't making choices accordingly. https://primalpotential.com/592/ Connect with Kareen Kareen's 8-Week Business Masterclass Lead with Value Follow Kareen on Instagram EB's Resources: Join me for the 1 Week Spring Cleaning Mindset e-series!  Chasing Cupcakes Join the Primal Potential Facebook group Hop on the wait list for the Summer 2019 12 Weeks to Transformation
4/22/201941 minutes, 45 seconds
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591: 73 Questions

You know Vogue's 73 questions? I'm answering them today! I actually don't think I answered all 73 but we got most of them plus a bunch of your great ones! The 73 questions include: What did you do for the first 30 minutes of your day? What's a typical lazy day? What was the last emoji you used? What's it like living on Cape Cod? If it wasn't Cape Cod, where would it be? Who's career do you admire & respect the most? What's the most overused phrase right now? What drives you the most crazy right now? Listen to today's episode for the rest! Plus, my answer to listener questions including: I lack long-term motivation. I am confused why some days I want progression and other days I don't care. Is my WHY too weak? How do I stop mindlessly eating? How can we motivate those we love to lose weight and get healthy? Resources: Get on board for the free e-series about mental & emotional spring cleaning! It kicks off Monday May 6th! The wait list is now open for the Summer 2019 12 Weeks to Transformation! Join the Primal Potential Facebook group! Change Maker Part 1: Awareness You can submit questions and topics for the show here. Follow Elizabeth on Instagram!
4/20/201940 minutes, 53 seconds
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590: Big Wins - Are Your Little Wins in the Way?

Are you keeping yourself from big wins in the areas of your goals because you settle for little wins? Are you taking the perspective of "good enough" or "better than before"? You might be holding yourself back in a big way! I started thinking about this as my Winter 12 WT clients went through their good/better/best challenge and then just a few days later I heard Chris Harder talking about not letting easy money keep you from big money. In today's motivational minisode, we're diving into an honest look at how we hold ourselves back and what we can do to break free from the confines of our comfort zone and small wins. Resources: Hop on the wait list for the Summer 2019 12 Weeks to Transformation Get your copy of Chasing Cupcakes Join the Primal Potential Facebook group Connect with Elizabeth on Instagram
4/18/201915 minutes, 6 seconds
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589: Mental Wellness & Creating Your Own Rules

Mental wellness drives physical wellness. Without a strong mental game, it's just a house of cards. You don't want to miss today's episode! I'm interviewing one of the most positive, enthusiastic women I know: Brooke Thomas. When I asked her what she's most passionate about sharing, she told me her incredible story that led her to the realization that mental wellness trumps physical wellness. We dive into strategies for when you feel stuck or burdened by the life you designed. It's a powerful conversation about creating the life you want, slowing down to speed up and not settling for less than what you're capable of. https://primalpotential.com/589/ Connect with Brooke:  Follow Brooke on Instagram Connect with Brooke on Facebook Learn more about her Live Out Loud programs Work with Elizabeth Hop on the Wait List for the Summer 2019 12 Weeks to Transformation Follow Elizabeth on Instagram  
4/15/201951 minutes, 2 seconds
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588: Carb Sensitivity & Sugar Addiction

What is carb sensitivity? How do you know if you're carb sensitive? In today's episode, we're answering listener questions about carbs, sugar addiction, the best foods when you're on a budget and much more! Questions tackled in today's episode include: How can you tell the difference between being sluggish from something you ate and not getting quality sleep. I'm struggling with knowing if I'm getting enough/quality sleep. I've listened to your episode on Identity Journaling but after I answer the questions,I'm not sure where to go with it. What do I do with my answers to the questions? If I take your advice and ask myself, "What is possible?", what do I do with the answer? What I struggle with most, I identify as "sugar addiction". I know that I would be healthier if I never ate refined sugar, but it's a mind game where I feel deprived instead of feeling elated that I'm choosing to do good things for myself. I just don't know how to get out of my own head. I have no willpower. I listen to your podcasts and although they are so good, nothing is helping me. I lose 2-3lbs and then go on a blitz of eating poorly. At 58years old, I don’t think anything will help me. How can you tell if you are sensitive to carbs or not? What are the best nutritious foods available for a person currently living pay check to paycheck? Resources for Carb Sensitivity Wired to Eat by Robb Wolf Primal Potential Episode 316 on Wired to Eat Carb Sensitivity Program by Dr. Natasha Turner Primal Potential Q&A 2: What's Your Carb Tolerance Get on the Wait List for the Summer 2019 12 Weeks to Transformation Resources for Eating on a Budget Thrive Market 21 Day Sugar Detox Salmon Cake Recipe Episode 066: Eating Healthy on a Budget Episode 116: 5 Meals Under $1.99 Join the Primal Potential Facebook group! Follow Elizabeth on Instagram https://primalpotential.com/588/  
4/13/201941 minutes, 17 seconds
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587: Busy is Bullsh*t

You aren't too busy to take care of yourself or to prioritize your health. Sure, you might be able to tell yourself and others that's the reason you aren't making progress or doing the work, but it doesn't make it true. It's just a convenient story - a permission slip you write yourself for being inconsistent. The reality is - taking great care of yourself increases your bandwidth, it doesn't decrease it. It gives you more energy, more focus, more determination, clarity and efficiency. I love the Zen saying about meditation. "If you don't have time to meditate for an hour each day, meditate for two hours." If you think you're too busy, you need to adjust both your schedule and your perspective! There are so many other elements to this permissive lie and we're exploring them all on today's episode! https://primalpotential.com/587/ A Few Tips If You're "Busy" Stop using "busy" Ask yourself if you're creating a life you love or just keeping yourself busy Are you getting the results you want? Create more space Talk more slowly Think more slowly Move more slowly Meditate Eliminate obligations that you aren't passionate about Resources Join the Primal Potential Facebook group!  Watch the 4-Part Change Maker Series Part 1: Awareness Part 2: Alignment Part 3: Advancement Part 4: Adjustment Follow me on Instagram
4/11/201927 minutes, 51 seconds
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586: Personal Growth as a Drug of Choice

Get ready to expand your perspective about personal growth! Get ready to get excited about it and more enthusiastic in your pursuit of it! Today, we have Tara Romano on the show! Tara and I met a few months ago and when I saw her Instagram post where she said that personal growth is her drug of choice, I just had to have her on the show. Personal growth is a gift, not a burden. It's something you do FOR yourself, not TO yourself. It's not a sacrifice. In today's episode, we dive into both personal growth, the gift of it and overcoming insecurity and comparison. Some of Tara's personal affirmations include: Interupt the pattern It's not that serious Stop making up so many stories I'm a perfect work in progress I'm a magnet for all I desire My life is perfect as it is and I'm capable of making any changes as I desire All I need is always taken care of. I am safe. Resources: Learn about Tara and her fitness empire, Tone & Tease Follow Tara on Instagram Mark Nepo's The Book of Awakening "The glassblower knows, while in the heat of beginning, any shape is possible. Once hardened, the only way to change is to break." Join the Primal Potential Facebook group!  Are you on the wait list for ASCEND?! More details coming soon!
4/8/201952 minutes, 15 seconds
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585: Getting Yourself to Follow Through

Need to get yourself to follow through on the promises you make to yourself? I've gotcha! Today's episode will give you the mindset & strategy for success! https://primalpotential.com/585/ Questions Answered in Today's Episode Why do I keep holding myself back? How to stay focused on the process today and not go down the rabbit hole of worrying about the future or how long change will take? Who's your favorite band? I am quite OCD, so why is it I have trouble following through with my goals? My inconsistency is driving my frustrations. What is the key to overcoming this? What should I do when I feel mentally blocked? I need to take action. What can I do to get out of "learning mode"? When does the next 12 Weeks to Transformation start and how much of a daily commitment does it take? Get your copy of Chasing Cupcakes! Got a question or topic for the podcast? Send it to us here! Join the Primal Potential Facebook group!
4/6/201941 minutes, 55 seconds
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584: Fear of Failure & FOMO

Fear of failure and fear of missing out (FOMO) reflect incomplete truths - emotional corners of the truth - and we can overcome them! I've been having a lot of conversations with clients about fear and today we're breaking it down so we can set ourselves free! https://primalpotential.com/584/ Questions from Today's Episode: What's possible? What stories do you tell yourself (or excuses do you sell yourself) that talk you out of your potential? What else is true? Fear is a liar because you are in control! You create your results! Fear of failure is a liar because you have the power of choice! You don't have to fear failure because you control it with your own actions! The fear is a distraction! Instead of submitting to the fear, challenge it with those questions. Instead of limiting yourself to the boundaries of your fears, choose to press on in spite of any fears. "The fears you don't face become your limits." ~ Robin Sharma Primal Potential Episode 577: Money Mindset Join the free Primal Potential FB group!
4/5/201934 minutes, 40 seconds
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583: Your Bad Mood Tool When You're in a Funk

Being in a funk sucks but you don't have to submit to your bad mood! In fact, getting yourself out of a funk is a skill you must build if you want to be consistent. Today's episode has the strategy for you! You are not a victim of your bad mood but being in a funk can threaten your progress UNLESS you know how to pull yourself out. You are in control of your own funk-extraction! This is actually one of the weekly challenges from the Winter 2019 12 Weeks to Transformation spring group and I'm excited to share it with you! https://primalpotential.com/583/ Questions from Today's Episode: How can you help yourself today? What are you able and willing to do today to help yourself? What do you want more of? What do you want less of? What's hard? What's in the way? What are you focused on when things feel hard? What's in your power to change? Don't settle for the funk. Don't allow it. Recover the person you were intended to be! Register for the Spring 12 Weeks to Transformation!  Primal Potential Episode 553: Chaos without Crisis Join the free Primal Potential FB group!
4/4/201934 minutes, 15 seconds
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582: Change Maker Part 4

The barriers to adjustment are defensiveness and avoidance. To create change, you have set those aside and get clear on what you want & if it's working. Today is part 4 of our 4-part change maker series where we're exploring the 4 pillars of creating change: Awareness Alignment Advancement Adjustment https://primalpotential.com/582/ The Path to Effective Adjustment: Clarity + Consistent Assessment Clarity: What do you want? What is the outcome you're seeking? What is the result you want to get or the change you want to create? Consistent Assessement: How will you know it's working? What factors drive results? When & how will you monitor your progress without defensiveness? Register for the Spring 12 Weeks to Transformation! 
4/3/201931 minutes, 25 seconds
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581: Change Maker Part 3

We are working our way through the 4 pillars for creating lasting change and today we're diving into the third: advancement. Are you advancing your position? What action can you take now and next to move in the direction you want? https://primalpotential.com/581/ Since these 4 pillars of being a change maker build on eachother, make sure you've listened to the first 4 parts! Creating Advancement: What can you do now or next to advance your position? What's your next best choice? What am I able and willing to do today to make progress? Change Maker Part 1: Awareness Change Maker Part 2: Alignment Resources: Register for the Spring 12 Weeks to Transformation - registration closes Friday and we kickoff Sunday April 7th!  Join the free Primal Potential FB group!
4/2/201935 minutes, 4 seconds
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580: Change Maker Part 2

Do positive affirmations really work or are they just wishful thinking? Simple answer: it depends on you. Yesterday, we kicked off this Change Maker series on the podcast with Part 1 on awareness. Today, we're tackling the second pillar of change: alignment. Alignment is about making sure that your intentions (what you want) and your attention (what you're focused on) are in sync. When they aren't in sync, you will experience excuses & inconsistency. While there are many tools we use within the 12 Weeks to Transformation to create alignment, one of the simplest and most effective (when done right) include positive affirmations. In fact, I just did an episode about how affirmations related to money have been changing the game for me lately. https://primalpotential.com/580/ Here are a couple of my favorite affirmations and you can hear more in episode 577. Fear is a liar because I am in control. I create the results I want. Resources: Join the Spring 2019 12 Weeks to Transformation Change Maker Part 1: Awareness Learn more about affirmations and limiting beliefs by listening to episode 577 and episode 571. Atomic Habits by James Clear Learn more about the practice of Identity Journaling Positive Affirmations for Weight Loss  
4/1/201946 minutes, 22 seconds
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579: Change Maker Part 1

You cannot and will not make sustainable change without awareness. There is no denying that the most critical cornerstone of change is increased awareness. In today's episode we're talking about what awareness actually means, how we can increase it and what behaviors and patterns reduce it. No matter what change you want to create in your life, this is the most critical pattern to establish! To learn more about the 12 WT or to register for the spring session, click here. 
3/31/201945 minutes, 23 seconds
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578: EB Weighs in on Popular Diets

In today's listener Q&A episode, we're diving into popular diets like keto & OMAD (one meal a day) as well as questions about eating well on a budget, managing times of stress and much more! If you have a question, challenge or topic suggestion, send it to us here. Questions Addressed in Today's Episode: What are your thoughts on OMAD (one meal a day)? I get on these streaks of great self-care and then something happens in my life - chaos or crisis - how can I train myself to embrace this lifestyle even when things are hard? Is it wrong to feel like you need outside help to change? One of the excuses I always give myself is that I can't afford to eat healthy. The thing is, it feels true, not like an excuse. Do you have any tips? What are your top 2-3 perspective shifts or mindset changes that have improved your life? You get up very early. What time do you go to bed and how much sleep do you try to get? Does the 12 WT center around weight loss or can it apply to any goal in life? How do you feel about the keto diet? I'm good at abstinence but as soon as I have one treat, I go off the rails. How can I get to the point where I can have one treat without blowing it? When is your cookbook coming out? How to I get back on track after a binge streak? Resources: [button link="https://primalpotential.com/transform/" type="big" color="teal" newwindow="yes"] Register for the 12 Weeks to Transformation[/button] Change Maker Series: Part 1 Awareness: https://primalpotential.com/awareness/ Part 2 Alignment: https://primalpotential.com/mindset-for-success/ Part 3 Advancement: https://primalpotential.com/change-maker-advancement/ Part 4 Adjustment: https://primalpotential.com/adjust-your-goals/ Join the Primal Potential FB group! Episodes on ketogenic diets Episode 033: Is A Ketogenic Diet Right for You? Episode 389: Primal vs Keto Episode 388: Keto Reset Diet with Mark Sisson Other episodes mentioned in today's show Episode 559: Identity Journaling Episode 571: Limiting Beliefs Episode 116: 5 Meals Under $1.99 Episode 066: Eating Healthy on a Budget Thrive Market - register via this link to get your first month free and save 25% on your first order!
3/30/201946 minutes, 13 seconds
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577: Why Changing Your Money Mindset Matters

If you think your money mindset doesn't impact EVERY area of your life, you're wrong. In today's episodes, I'm sharing how and why I had to dramatically upgrade my money mindset and how it set me free from fear, worry, anxiety and pressure. If you are someone who stresses out, works yourself up and talks yourself into what might go wrong, you must listen to this episode! https://primalpotential.com/577/ My Money Mindset Affirmations Fear is a liar because I am in control. I create the results I want. Money comes to me from unexpected places every day. There is nothing to fear. I have more than enough money for all I need and desire, with more than enough for extreme generosity. Because I serve without limit, money comes to me without limit. Every dollar I spend comes back to me exponentially. I create abundance. I seek abundance. I believe in abundance. My actions create wealth. Money is not a problem, it's a solution. Money Mindset Resources: Learn more about the 12 Weeks to Transformation Think & Grow Rich The Biology of Belief Learn more about ALIGNMENT and creating a mindset that works for you Watch this presentation on creating awareness Join the Primal Potential Facebook group Today's episode is brought to you by Fabletics. Shop through this link to take advantage of their crazy good deals and get 2 pairs of leggings for $24!  
3/28/201944 minutes, 2 seconds
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576: How to Change Your Habits

Trying to figure out how to change your life? Maybe you just want to change your habits, your motivation or your crappy attitude. I've got 4 tools for you! If you feel overwhelmed with things you want to change, if you're not sure where to start or if you're feeling like change is hard and an uphill battle, we're going to clear that up today.What I've found to be undeniably true is that there are a VERY small handful of tools that apply to just about every problem or obstacle in our lives. By mastering these few tools, you will make your life easier and your journey to self-improvement far more manageable and enjoyable! https://primalpotential.com/576/ If you want to learn more about the Spring 2019 12 Weeks to Transformation, please click here.  How To Change Your Habits - 4 Pillars for a Joyful Journey These four tools will dramatically simplify your answer to the questions: How do I change my habits? How do I change my mindset? How do I change my beliefs about myself? How do I change my attitude? How can I stop struggling? How can I make change easier? I've got you covered, my friend, with these 4 pillars. Awareness Alignment Advancement Adjustment We also talk about how registration is now open for the Spring 12 Weeks to Transformation. We kick off April 7th but you can get your identity journal sent out today by registering. However, I expressed a major caveat on today's podcast - if you aren't willing to watch the entire Q&A and truly understand the process, my coaching style and the elements of our 12 Weeks to Transformation, it's probably not for you. Resources: Episode 559 on Identity Journaling Episode 571 on Limiting Beliefs Join me tonight (and throughout this week) to learn how to apply these 4 pillars for lasting, joyful change! Join the free Primal Potential Facebook group!  Follow me on Instagram!  
3/25/201949 minutes, 48 seconds
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575: Tips for Overcoming Procrastination

Need some tips for overcoming procrastination? How about battling that feeling over overwhelm or frustration? It's another Q&A episode where Sarah and I dive into your questions and challenges! Today's topics include: Sustaining and amplifying motivation Overcoming procrastination Becoming better in any area of your life Identifying negative triggers Helping children develop a healthy relationship to food Feeling overwhelmed by the journey ahead of you If you have questions or topics you'd like to hear on the show, you can submit them here. Join the free 4-night seminar on creating change! 
3/23/201943 minutes, 5 seconds
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574: How To Create Personal Transformation

The idea of personal transformation can seem daunting - impossible, even. Fortunately, it's far simpler than you might think! In today's episode, we're exploring the simplest, happiest, most sustainable path to personal transformation and we're doing so by way of a poem that one of my 12 Weeks to Transformation clients wrote and is allowing me to share. https://primalpotential.com/574/ Resources: Learn more about the 12 Weeks to Transformation Listen to episode 559 on the power of Identity Journaling Join the free Primal Potential FB group Follow me on Instagram
3/21/201921 minutes, 28 seconds
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573: The Powerful Alternative to Being Goal Oriented

Being goal oriented might not be the most effective way to achieve your goals. In fact, I don't think it is! In today's episode, we're talking about the difference between goal oriented and growth oriented and how the latter is likely a far more powerful, lasting approach to creating change. Being growth oriented doesn't mean you don't care about your goals and it certainly doesn't mean you won't reach them. It means that you'll enjoy the journey more and you'll optimize who you are instead of merely trying to manipulate what you choose. https://primalpotential.com/573/ Resources: Learn more about the 12 Weeks to Transformation!  Join me Wednesday March 20th at 8pm ET to learn more about the 12 Weeks to Transformation and find out if it's the right move for you! Register here.  Episode 559: The Most Powerful Way to Journal Join the Primal Potential Facebook group Got questions for the podcast? Submit them here!
3/18/201944 minutes, 16 seconds
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572: Mindset Coaching

I am so pumped that we've added this third podcast episode each week because it allows me to do something we both appreciate: mindset coaching. Even though the questions are about weight loss, overwhelm, inconsistency or motivation, the solution is often the same: mindset. In today's episode (and likely all subsequent Q&As) we're taking your challenges, struggles and questions and using them as mindset coaching moments. How can you create a solution? Where are there limiting beliefs at play? In what ways are you lying to yourself or only considering one small part of the story? If you have questions or challenges that you'd like my $0.02 on, you can submit them here. Mindset Coaching Questions: How do I stop quitting? How do I stay motivated? How do I overcome my "all or nothing" attitude? I want to be happy with my body again. I'm overweight and pretending to be happy. Can you help? If you have always failed to keep the weight off or failed to be successful at work (or really anything) and you feel like there's no point in trying, how do you get back on your feet to try again? How do I become a better mother & wife and at the same time, lose weight and take great care of myself? One of the things that ruins my motivation when I get going is work and other obligations. I am sure you have an episode in the podcast or have sent an email but how do I prioritize my personal health goals in the midst of work and grad school? Resources: Learn more about the 12 Weeks to Transformation and get on the wait list here Register for the March 20th live information session! Podcast episodes mentioned in this episode:  Episode 548: 3 Strategies to Create Change Episode 559: Identity Journaling Episode 572: Overcoming Limiting Beliefs Join the Primal Potential Facebook Group! Follow me on Instagram
3/16/201931 minutes, 8 seconds
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571: Limiting Beliefs

Are your limiting beliefs holding your back? Here's the reality: your life is a reflection of your beliefs and I think it's time to upgrade! I am 100% convinced that the primary reason people are inconsistent and continue to struggle with the same change for years is that they are focused on changing their choices while neglecting to change their beliefs. For example, if you fundamentally believe and continue to make a case for the fact that you're an emotional eater, your choices will align with your belief. Here's the reality about all beliefs, including limiting beliefs: "Your body is a barometer of your belief system." ~ Pam Grout Your life reflects your belief system. Your limiting beliefs will limit your choices and your ability to grow! It's time to edit your beliefs and upgrade your identity! In today's episode we're diving into the impact that our belief system has on our choices, identifying the beliefs that hold you back and talking about how we can fundamentally change what you believe about yourself and your life. https://primalpotential.com/571/ Resources: Learn more about the 12 Weeks to Transformation and get on the wait list! Join me Wednesday March 20th at 8pm to chat about your goals and how we can crush them (and enjoy the journey) during our Spring 12 Weeks to Transformation. Join the free Primal Potential Facebook group! Want to hear that 12 WT client testimonial from today's episode? Click here. Episodes mentioned in today's podcast: 559 - The Most Powerful Way to Journal 548: 3 Strategies to Get Out of Your Own Way Books mentioned in today's episode: Atomic Habits Think & Grow Rich Breaking the Habit of Being Yourself Today's episode is brought to you by Fabletics! Shop through this link and get 2 pairs of leggings for just $24! My favorite picks from Fabletics Follow me on Instagram
3/14/201953 minutes, 29 seconds
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570: Drama Queen - How Drama is Slowing Your Progress

Whether you think you're a drama queen or you're sure you're not, you MUST listen to today's podcast! Drama is draining and every single one of us has room for improvment in our creation of and response to drama. Drama takes the form of assumptions, gossip, worry, rumination over the past and so much more. In case you're still convinced that you're not a drama queen, let's take a minute to get on the same page. Cy Wakeman defines drama as emotional waste and describes drama as mentally wasteful thought processes and unproductive behaviors that keep you from your potential. Drama includes: Lack of ownership, accountability or committment Blaming circumstances or other people for your lack of results Arguing with circumstances that are non-negotiable Resistance to change Spreading gossip Projecting (and believing) made up stories instead of focusing on facts Defensiveness to feedback Dealing with hurt feelings Questions for the Drama Queen: Is this mine or someone else's? Am I doing something productive about it? Is this my business or someone else's business? Am I trying to control someone else's thoughts or behaviors? What actually happened without my story? What do I know for sure? What's my part in this? What are my ideas for resolving the issue? Am I grounded in reality? What am I doing today to resolve this? Other powerful ideas from "No Ego" and today's episode: "Venting is your ego's way of avoiding self-reflection." "Your ego is brilliant at finding insult where none is intended." Drama is draining! https://primalpotential.com/570/ Resources: Join the Primal Potential Facebook group Learn more about the 12 Weeks to Transformation Check out No Ego by Cy Wakeman Previous book club episodes: Episode 137: Always Hungry Episode 388: Keto Reset Diet Episode 540: Younger by Dr. Sara Gottfried Get notified when pili nuts are back in stock and save big with Thrive Market! 
3/11/201952 minutes, 6 seconds
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569: Facing Your Fears

Growth and change will both require facing your fears. Progress demands that you face your fears. Personally, I believe that fear is a doorway. Whether we're talking about fear of failure, fear of judgement, fear of missing out or any other fear, it is a doorway. Do you go through the doorway of the fear or do you remain on the other side, letting fear stop you and allowing it to limit your life, your growth, your happiness and your relationships? In today's listener Q&A episode, I'm introducing the newest Primal Potential team member and we are sharing honestly how this transition has required both of us to face our fears and step through the doorway of fear. We're also answering your questions about: overcoming emotional eating and the story of the struggle leaving your job to start a new business whether or not there are truly foods that make it more difficult to remain in control adding vegetables to protein shakes which veggies are best raw versus cooked   One of the major things I did recently to face my own fears was make three significant financial investments in Primal Potential. I hired a new team member (you meet her on today's episode) I joined a $30,000 business mastermind I hired a business coach Talk about facing your fears! These kinds of major financial investments have always been scary to me. However - here's what they did for me: they forced me to level up. They demanded a next-level committment and performance from me. They were big and scary enough to help me think bigger and work smarter. How are you facing your fears? What will you do about it today? If you're ready to face your fears and make some changes, think about joining me for our next 12 Weeks to Transformation! https://primalpotential.com/569 Resources: Learn more about our next 12 Weeks to Transformation! Registration opens soon and you can learn more by hopping on the wait list! Are you part of the Primal Potential Facebook group? Learn more about Sarah's company: Seasouled Share your questions or challenges to the Primal Potential inbox! Check out our last listener Q&A episode from Primal Potential episode 567 Follow me on Instagram
3/9/201955 minutes, 57 seconds
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568: Personal Growth

Recently, I shared in one of the Primal Potential VIP emails a personal growth mantra that inspires the heck out of me: If you want to double your income, triple your growth. To me, this doesn't mean triple the growth of your business, it means triple your personal growth. I believe this has much broader appeal. If you want to double your rate of progress in any area of life, triple your personal growth. If you want to 2x the quality of your relationships, triple your personal growth. Without fail, one of the ways that I create personal growth every single day is via the circle of achievers inside the 12 Weeks to Transformation and the Primal Potential Masters Club. In fact, that might be one of the most powerful ways I create daily personal growth. Recently, of my 12 WT clients shared someone that helped me grow tremendously, and we're exploring it as a personal growth strategy in today's episode. This is one you can apply immediately and with incredible results. Resources: Learn more about the spring 12 Weeks to Transformation! Are you in the Primal Potential Facebook group? Join us there to discuss today's episode, create motivation, help each other grow and so much more! Listen to episode 521 to hear more about how you can get out of debt no matter how much you make (and learn about my sister Debi's journey to becoming debt free!) Listen to episode 548 for more tools that will help you overcome frustration, accelerate progress and facilitate personal growth. Follow me on Instagram! https://primalpotential.com/568/
3/7/201940 minutes, 31 seconds
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567: Your Questions About Mindset & Fat Loss

I'm answering your questions today! If you have questions, please feel free to submit them here and listen to today's episode about an exciting improvment I'm making to the way I answer your questions! I'd love for you to join me in our brand new Primal Potential Facebook group! It's totally free and amazing way to stay motivated and engaged! It's also a great place to get your questions answered! Here are some of the mindset and fat loss questions I'm answering on today's show: I have a question about support. I don’t have a big social circle and the few that are in it, aren’t focused on weight loss or mindset. I’m loving the new community for this!!!! I was wondering if you have suggestions on how to meet like minded people in my area. I’ve tried the gym but find everyone politely says hello and then goes on about their routine in silence. Would a different kind of gym help? Any other avenues you think I should explore? You share so many great things-but what have been the TOP couple ideas/perspective shifts that created a pivot or tipping point in your life? Knowing what you know now, if you were to take up 100 pounds overweight tomorrow, and knew you could "perfectly" lose the weight, what are the top 5 things you would adjust immediately. I would love more ideas about how to recognize automatic thoughts, because I'm a weirdo who doesn't think in actual sentences? Or maybe, I'm just so accustomed to having the thoughts that they don't register as sentences in my head (habits). Like I KNOW I do the whole "screw it, Ill start tomorrow" or "this treat doesn’t really matter" etc... But those do not come up as words in my mind, more like my mind skips the whole thought and goes straight to the feeling. How to reverse engineer this? Is there normally an "aha" moment that turns us around and takes us down the easy road? Or is it just lots of practice and consistency and eventually it will start working? Resources: Episode 513: Fitness & Fat Loss Episode 195: The Golden Rules of Carbs & Fat Loss Join the Primal Potential Facebook group! Work with me in the next 12 Weeks to Transformation! https://primalpotential.com/567/
3/4/201935 minutes, 35 seconds
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566: How to Let Go of What's Holding You Back

You need to learn how to let go. I need to learn how to let go. This is, without question, one of my favorite episodes of the Primal Potential podcast. This is one of these most powerful episodes of the podcast. For you to benefit from this episode as much as possible, there are a few things I want you to consider before we begin. Do you need to learn how to let go of your excuses? Do you need to learn how to let go of your past? Do you need to learn how to let go of your anger? Your fear? Your feelings of rejection? Do you need to learn how to let go of a particular habit or behavior? What are you ready to let go of? On today's episode, you'll hear an incredibly raw, real and powerful conversation with relational alchemist, Stef Sifandos. Through his programs and his coaching, he helps people create transformation through connection. He's one of the most clear-minded and genuine humans I've ever met and I'm honored to share our conversation with you!  https://primalpotential.com/566 How To Let Go - Questions to Ask: What sets you off? What situations in your life are creating an exaggerated reaction? How do you feel when you react that way? When was the last time you felt that way? Who are you without that thought? Are you willing to let go? What else is true? What else is possible? How can you practice a different reaction today? For more questions that will help you create change, check out Chasing Cupcakes! Resources: Learn more about Stef Sifandos! His website features incredible articles as well as all the ways you can work with him. Follow Stef on Instagram Work with me in our next 12 Weeks to Transformation! Today's episode is proudly brought to you by Fabletics! If you get excited about workout clothes that are comfortable, cute and completely affordable, Fabletics is going to blow your mind! When you register through fabletics.com/primalpotential you can take advantage of their special offer - 2 pairs of leggings for $24! And you can check out some of my favorites here.
2/28/20191 hour, 4 minutes, 44 seconds
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565: Sneaking Food & Eating Differently Alone

I used to be the queen of sneaking food. It started when I was a kid, but let's be clear - sneaking food is NOT just a kid thing. Do you hurry to finish something before someone can see you eat it? Do you ever hide wrappers or other food evidence in the trash? Do you wait for people to leave before you indulge? Do you eat differently alone then you do when there are a lot of people around? First, let's be super clear: there is ZERO shame in this. Sure, you can choose shame as a response, but that's not going to help. Awareness is POWER. It's an opportunity to create change! In today's episode we're looking at some of the risks of sneaking food and also strategies to step into a healthier pattern of behavior. Sneaking food can isolate you. It prevents connection It fosters insecurity Today is an opportunity to begin to reframe your relationship with food! I hope you love this episode and it forever changes your thoughts about sneaking food! Don't forget to join the new Primal Potential Facebook group! https://primalpotential.com/565/ Also, here's the listener win I shared on today's episode! Hi Elizabeth, I’ve been a listener for the past year and since listening have lost 30 pounds, got pregnant, kept the wait off during my pregnancy and have since gotten back to my prepregnancy weight while breastfeeding. This was something in previous pregnancies (Mom of 3 here) I told myself I couldn’t do. BUT that’s not my win. My win is a question I ask before every choice “Is this what I want to choose everyday?” If the answer is no. I don’t choose it. Another way I’ll ask “Does this fit my exception or my rule?”. If the answer is exceptions, I ask “is this exception worth it” and if it’s not a hell yeah, it’s a no. This has been really helpful for me and I thought I’d share in case it might help someone else. Resources: Laura Lea Goldberg on Instagram - check her out! Thrive Market now carries pili nuts and pili nut butter! When you register via thrivemarket.com/primalpotential you'll get a free 30-day trial AND 25% off your first order! Pili nuts have incredible texture and flavor! They're high fat and low carb and contain all 8 essential amino acids! If you give them a try, let me know what you think! Hop on the wait list and learn more about the 12 Weeks to Transformation! Follow me on Instagram!
2/25/201946 minutes, 11 seconds
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564: Chronic Stress Risks and Solutions

If you have accepted chronic stress as a way of life, this episode is for you. Chronic stress isn't just a quality of life issue, it's a health issue. Remaining under chronic stress decreases your ability to burn fat while increasing your likelihood of storing it. Chronic stress impairs your metabolism and your immune system. It creates systemic hormonal chaos. Stress is not meant to be chronic. If you are experiencing ongoing stress, day in and day out, it's time to create a change - for the sake of your health. Just as important to note: stress isn't just mental or emotional. In today's episode, we talk about toxins, thoughts and trauma - the three types of stress that contribute to living in a state of chronic stress. In today's episode we'll talk with Dr. Beth Westie about types of stress, the dangers of chronic stress and what you can do to reduce your exposure to stressors while improving your response to others you might not be able to easily avoid. We'll also talk about the strategies we each use in our own lives to respond more intelligently to periods of stress and individual stressors. Funny site note: when Dr. Beth and I hopped on video for the interview, we were both wearing Klassy Network blue blocker glasses! These are actually one of the ways we minimize exposure to toxins from blue light! You can save 10% on your Klassy glasses with the coupon code primal - I'd love to see a pic of you in your new glasses! Such a crazy coincidence that we were both wearing them AND talking about stress strategies! Chronic Stress - Types of Stress Toxins - this can include environmental toxins, toxins in products you use, toxins in food or water, etc Thoughts - worry, stress, negativity, complaining, gossip, etc Trauma - illness, injury, infection, recovery, over-exercising, emotional trauma Resources: Connect with Dr. Beth Westie on Facebook or Instagram Listen to Dr. Beth's Westies Podcast Want to check out Klassy Network blue blocker glasses? We're obsessed! Use the coupon code primal to save 10%! Learn more about Transcendental Meditation and how it's improved my life! Want to work with me to create LASTING change in your life? Learn more about the 12 Weeks to Transformation! Follow me on Instagram https://primalpotential.com/564/
2/21/201956 minutes, 17 seconds
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563: Motivation for When You Feel Stuck

We all have moments when we feel stuck. However, just because you feel stuck doesn't mean you are stuck. The other day, I posted this on Instagram and it really resonated, so I figured it was high time to do a motivational minisode to help you out in those moments you feel stuck. You aren't stuck. You stopped. There's a difference. https://primalpotential.com/563/ 5 Reminders To Free Yourself When You Feel Stuck Don't let how you feel about the problem overshadow what you can do to create the solution. Feeling stuck is vague and general. In specificity you will find your superpowers. Are you letting the problem lead? Stop following the struggle. You will feel more free when you let go of "life overgrowth". Put someone else in your shoes. To learn more about working with me in the 12 Weeks to Transformation, click here! Bonus: Check out this amazing list of 11 TED talks you need to watch when you feel stuck in a rut. Related episodes include: 512: When You Can't Seem to Make the Struggle End 441: Why You Feel Stuck If your excuses are why you feel stuck, check out my free strategy guide and audio on overcoming excuses!
2/18/201917 minutes, 9 seconds
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562: Living Together, Eating Differently & Navigating Relationships

If you're living together but have different health goals and priorities, how do you navigate it? That's one of the most common questions I get about my relationships. My boyfriend and I are now living together but we have very different lifestyles and personalities. Though we are in no way relationship experts, today we're answering your questions about love, food, weight, personality differences and much more. Curious about what questions we answer on the episode? Here are a few of them. If you have questions we didn't answer, shoot me a message on Instagram or comment in the show notes and we'll absolutely answer them! The episode got kind of long so we didn't get to all that were submitted but I've put the answers to questions we didn't get to on the show notes page at the link below. There you can find the answers to questions about if we have plans to get married, if we want kids and what our love lanuages are, plus more!  https://primalpotential.com/562/
2/14/201959 minutes, 36 seconds
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561: How to Set Goals that Hit the Right Target

Most of my clients set goals for themselves. Most of them are going about it the wrong way. Why do you think so many people who set a goal of weight loss end up regaining the weight? Why do so many people who get out of debt shortly reaccumulate it? My friends, as you set goals for yourself, I want you to keep in mind that there is a massive difference between external goals and internal targets. In today's episode, we're going to talk about a different way to set goals and go about achieving them in a way that ensures you get what you want most! We're taking a deep dive into the idea that the goal is more about feeling than doing. I'm going to help you understand what it means for the GOAL to be the FEELING you're after and how to prioritize the way you want to BE over the things you ought to DO. This simple shift in the way you set goals and the way you think about goals will improve your consistency and make sure you don't waste precious time and energy pursuing an external target when your real goal is an internal shift. https://primalpotential.com/561/ Set Goals by Setting Clear Intentions: How do you want to feel? How do you NOT want to feel? What choices, actions or thoughts contribute to how you do want to feel? What choices, actions or thoughts contribute to how you don't want to feel? What can you do about it today? What's the difference between the things you want to do and the way you want to be? What can you do about it today? When you're in a moment of struggle or negative emotion: what feeling are you looking to obtain? How can you create that? Resources: Want to work with me this spring? Hop on the wait list to get sneak peaks inside the Winter 12 Weeks to Transformation and prepare to work with me this spring! For more on the difference between external goals and internal targets, read chapter 8 of Chasing Cupcakes! If you've already read it, it would be a MASSIVE help if you'd sign in to Amazon & leave a rating & review! If you're new to Audible, you can get Chasing Cupcakes for free (or any audiobook you choose) AND a free 1-month trial if you register via audibletrial.com/primalpotential/ Want to stock up on amazing workout gear AND support the Primal Potential podcast? Head to Fabletics and grab your two pairs of leggings for just $24! To see some of my favorite Fabletics items, check out this post. Mentioned in this episode: EB's Cabbage Salad Bowl Follow me on Instagram! 
2/11/201944 minutes, 42 seconds
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560: HOW To Think Differently

Change feels hard. I get it. Often, it feels hard because we're going about it the wrong way. Our tendency is to focus on changing our actions and our choices. What this approach overlooks is the simple fact that our thoughts drive our choices. Conscious or subsconscious, a series of thoughts predede our choices and talk us into or out of whatever decision we make. If you don't change your thoughts, it will continue to be mighty hard to change your choices. Of course that begs the question: HOW? Most of us feel like our thoughts arise so quickly & automatically that they're nearly impossible to change. It sounds nice in theory "just think differently!" but how do we turn that into a daily practice? That is the entire focus of today's practical episode with modern mindfulness expert and host of the Mind Love podcast, Melissa Monte. Don't miss this one! https://primalpotential.com/560/ In today's episode I mentioned that you can download my Hormones & Fat Loss Guide for free. Click here to get your copy! Resources: Melissa Monte & Mind Love podcast Learn more about the 12 Weeks to Transformation & get on the wait list for the Spring 2019 group! Thrive Market is my go-to for money saving foods (and personal care products) that make me feel my best! Click here to register & get a free 30-day trial and save 25% on your first order! My travel staples include: Artisana Coconut Butter Travel Packets Epic Bars Macadamia nuts Follow me on Instagram and share your wins!
2/7/201943 minutes, 35 seconds
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559: The Most Powerful Way to Journal

For years, I've been a huge fan of journaling. Recently, I've made a shift in the way I journal that has completely changed the game. It's made me happier, more present, more confident and more productive. A few of my Masters Club members have begun journaling this way, too, and today you'll hear from both of us. How are we journaling? What does it look like? How did we start? One of the reasons people struggle to change is that they aren't paying attention. I can relate to that! At 350+ pounds, living paycheck to paycheck, I didn’t want to pay attention. I didn’t want to see my body. I didn’t want to acknowledge my food choices. I didn’t want to acknowledge my inconsistency I didn’t want to look too closely at anything - my bank account, how much debt I had, the state of my marriage, what I looked like naked. None of it. And, not suprisingly, nothing good was happening. When we don't pay attention, we drift. We never drift someplace amazing. I am certain this type of journaling will help you create change. It's not about accountability, it's about action. https://primalpotential.com/559/ I think it's so powerful that I'm going to create an identity journal for the next 12 Weeks to Transformation! You can get on the wait list here. Random side note: In today's episode I mentioned that you can download my Hormones & Fat Loss Guide for free. Click here to get your copy! Resources: Atomic Habits by James Clear Learn more about the 12 Weeks to Transformation & get on the wait list for the Spring 2019 group! Episode 480: Transformation is Now Follow me on Instagram and share your wins!
2/4/201954 minutes, 44 seconds
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558: Two Shifts That Will Set You Free

The answer isn't always the truth. Today we're talking about two different but very deceptive thought patterns that keep people from creating change in their lives. One is the mindset of "I know", where you dismiss information, strategies and tools you're already familiar with instead of grabbing the opportunity presented by the reminder to take action on them. It really doesn't matter if you "you know", what matters is whether or not you're doing those things. The second is the mindset of "I don't know" - a pattern of letting yourself off the hook and letting uncertainty be a stopping point. It should be a starting point. If there is a gap between when you know and what you do, this episode is one you can't miss! If you want to listen to Chasing Cupcakes for free, new Audible customers can register via this link to get a free Audible trial membership plus a free book! If you want to share this gift with others, feel free to send them to: http://www.audibletrial.com/primalpotential https://primalpotential.com/558/ Resources: The Spring 12 Weeks to Transformation kicks off Sunday April 7th and registration will open up to the wait list in mid-March. Click here to jump on the wait list! To learn more about the 12 Weeks to Transformation, take a listen to episodes 546 and 550 of the Primal Potential podcast. Save the date! ASCEND 2019 will be in Portland, Oregon November 8-10th, 2019. To be the first to hear about tickets and event information, make sure you're on the wait list! Be prepared (and save money) with Thrive Market! Register via thrivemarket.com/primalpotential for a free trial membership AND an extra 25% off your first order! Here is what I ordered for my upcoming travels: Artisana coconut butter travel packets Epic Bars - turkey almond cranberry and bison bacon cranberry Macadamia nuts Save extra when you sign up for Thrive Market through this link! Follow me on Instagram Do you have your copy of Chasing Cupcakes yet?
1/31/201949 minutes, 20 seconds
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557: Rationalize or Rational Lies?

Do you rationalize choices that hold you back? Is it possible that you're actually telling rational lies? Just because it's your answer doesn't mean it's the truth. In today's episode, we're looking at rational lies, times when we rationalize and how to break the patterns that keep us from living the lives we want. https://primalpotential.com/557/ Resources: Get your copy of Chasing Cupcakes Ready to do this work? Get started with Breaking Barriers! Check out Fabletics and get excited to move more! Here are some of my Fabletics favorites! Related Episodes include: Episode 348: Your Lies Become Your Truth Episode 358: Tackling Excuses  In today's episode I mentioned tuna salad! Here's how I make it: Tuna Pickles (I like dill) Tomato Celery salt or celery seed Primal Kitchen Spicy Dijon Mustard from Thrive Market I eat it out of a bowl but it's also great on a Nuco Coconut Wrap (I get them from Thrive Market) Follow me on Instagram
1/28/201939 minutes, 1 second
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556: Standing on the Shoulders of Your Story

First we make our stories, then our stories make us. We are story tellers. You are a master story teller. Whether you're conscious of it or not, you make about stories about everything that happens around you, about every choice you make, every single day. When I say "stories" that DOESN'T mean you made something up. Your story is the meaning you attach to your experiences. Your story can take you to new heights or it can overwhelm you and lead to you to isolate yourself and feel defeated. In today's episode, we're taking a look at the stories you tell yourself and how you can stand on the shoulders of your story and allow it to take you to new heights! Today's episode features pieces of a powerful conversation I had with story-expert Marlo Ellis - founder and visionary behind The Uncommon Woman. Don't miss this episode! https://primalpotential.com/556/ Resources: Get your copy of Chasing Cupcakes! If you aren't much of a reader, I've got you! Listen to me read the book on Audible! Marlo Ellis & The Uncommon Woman The Uncommon Woman on Facebook and Instagram Follow Elizabeth & Primal Potential on Instagram
1/24/201945 minutes, 30 seconds
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555: Why It STILL Feels So Hard

I used to think in terms of what I didn't want. I didn't want to be so overweight. I didn't want to overeat so frequently. I didn't want to feel so out of control. I didn't want to be unhappy, lonely or isolated. I didn't want to have so much debt. You get the picture. If I had to choose a sound effect to represent how I felt at that point in my life, it would have been a groan. Ugh. Exasperation. Frustration. Resignation. Irritation. Disappointment. At least once a day, someone asks me how much weight I've lost or how much debt I paid off. Totally fair questions and I'm happy to answer them (except I don't own a scale and don't worry about my present body weight.) Here's the thing though - what I've gained is so much more interesting. https://primalpotential.com/555/ This shift from "less" to "more" is what we're diving into today. It's not just a more peaceful perspective, we'll talk about why it's a more effective one, too! Resources: Get your copy of Chasing Cupcakes! Related Episodes  Episode 552 - The Backstory of Chasing Cupcakes Episode 547 - 10 Ideas Worth Spreading Episode 550 - My Coaching Methodology Episode 532 - Finding Your Way to Win Follow me on Instagram
1/21/201925 minutes, 44 seconds
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554: I'm Fixing This Health Mistake I Made

I've been thinking a lot about the life & business I want to create in 2019. I shared a lot of those details in episode 549 of the podcast. I missed out on a LOT of my life. There are decades, relationships and experiences that I can't get back. In saying "yes" to food, saying "no" to happiness and relationships, I destroyed a lot of relationships and experiences. I don't want to live that way naymore. In fact, I refuse to live that way. But here's the very important thing: it's not just about physical health. Often, that gets all the priority. What we eat. Our body composition. Our exercise routine. Today we are talking about another very, very, very important component and the shift I'm making in my own life. https://primalpotential.com/554/ Resources: Get your copy of Chasing Cupcakes! Related Episodes  Episode 552 - The Backstory of Chasing Cupcakes Episode 454 - How Transcendental Meditation is Helping Me Episode 206 - All About Journaling Episode 550 - My Coaching Methodology Follow me on Instagram
1/17/201935 minutes, 36 seconds
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553: Chaos Without Crisis

I used to use stress, pressure, chaos and crisis as reasons to not take care of myself. As soon as life got hard, I'd stop trying. I'd stop making good food choices, I'd stop going to the gym, I'd stop being financially responsible. I'd check out.  I'll be the first to admit that it's not always easy to do the right things when it feels like you're in crisis mode, but there are a few things I knew for sure:  Take care of yourself makes the chaos dramatically more manageable Not taking care of yourself makes it dramatically more difficult to manage It is possible to make great choices when life is hard It is worth it Last week was straight CHAOS for me. I closed on a new property and there were innumerable hoops to jump through at the last minute. I moved into it. I moved out of my tiny house the same day. My boyfriend moved in with me. A new tenant moved into the tiny house. My 98-year-old grandmother was in the hospital and required surgery. My first book launched. The 12 WT launched. Plus, I had my normal workload, which is quite heavy to begin with.  I was determined to not only get through the week, but to enjoy it and to take impeccable care of myself through it all. In today's podcast, I'm sharing my own strategies for navigating chaos without crisis and without putting self-care on the back burner.  https://primalpotential.com/553/ Resources: Buy Chasing Cupcakes! You always hear me rave about Artisana Coconut Butter travel packs and they will be a travel staple for me more than ever this year! I buy them through Thrive Market because a) they are cheaper and b) I love to support a company that makes living well more accessible and affordable! If you're new to Thrive Market, register via thrivemarket.com/primalpotential to save an extra 20% off your first order! Follow me on Instagram
1/14/201944 minutes, 16 seconds
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552: Chasing Cupcakes

At long, long last, my first book - Chasing Cupcakes - is finally available!  It would have been easy to write a book about nutrition, hormones or fat loss, but that's not the book I wanted to write. I wanted to write a book that hadn't already been written. There are hundreds, if not thousands, of amazing books about nutrition, hormones and fat loss. Besides, that wasn't the book I needed when I was deep in my own personal struggle with obesity, binge eating, excuses, exceptions, doubt, delay and debt. In the thick of my decades-long struggle, I knew exactly what to do. I could have talked for hours, if not days, about all the changes I could make to lose weight, get healthy, pay off my debt and everything in between. I didn't need more information. For me, the problem was that I wasn't doing all the things I knew to do. I knew how to lose weight, in theory, but what I didn't know was how to get myself to do the work. I didn't know how to end the excuses and exceptions. I knew how to get out of debt - I had thousands of strategies and action-plans. What I didn't know was how to consistently get myself to do the work. That's the book I needed. So, that's the book I wrote. Today, I'm excited to share with you the story behind Chasing Cupcakes and to answer all your questions about the book and the writing process! I have been waiting for this moment for so long and I hope you love the book as much as I do! https://primalpotential.com/552/ Resources: Buy Chasing Cupcakes! Related Episodes Include: Episode 204: My Mom is on the Show!  Episode 211: Thin People & Food Issues (My Sister is on the Show) You always hear me rave about Artisana Coconut Butter travel packs and they will be a travel staple for me more than ever this year! I buy them through Thrive Market because a) they are cheaper and b) I love to support a company that makes living well more accessible and affordable! If you're new to Thrive Market, register via thrivemarket.com/primalpotential to save an extra 20% off your first order! Follow me on Instagram
1/10/201943 minutes, 59 seconds
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551: My Food Philosophy

What is my food philosophy? What is yours? Do you have one? Are you living like it? I talk a lot about food and share a lot of the way I eat and the way I don't eat, but today I want to share with you exactly what my food philosophy is. It's not about macros. It's not about calories. It's not even about fat loss. You might be surprised by a few things and I'm so excited to share it with you! https://primalpotential.com/551/ Before we dive into the episode: today I shared an opportunity for you to take a sneak peak inside the winter 12 Weeks to Transformation! While the podcast is mostly about information and strategy, the 12 WT is all about action. It's about getting off the sidelines, into the game, and returning to action every day. In addition to weekly challenges, a guided daily journal, a private Facebook group and weekly live Q&As, I also share short daily coaching audio messages to help you return to your intentions each day, no matter what's going on in your life. Want to experience 5 days of those short coaching messages? Share your email address here and you'll get coaching messages right to your inbox for the next 5 days! Get 5 days of coaching messages delivered right to your inbox My Food Philosophy Includes: Food choices hinge on whether or not I'm hungry (whether or not my body needs fuel) Food isn't good or bad - take the emotion & drama out of it Don't major in the minors Eat real food How I feel is greater than how I look Short term strategies deliver short term results - no interest in anything short term Pay close attention to how my choices make me feel and how my body responds I rely on my body for my answers more than anyone else's opinion Resources: Want to join the Winter 2019 12 Weeks to Transformation? Secure your spot here!  Still want to learn more about the 12 WT process? Listen to episode 546 of the Primal Potential Podcast My 5 favorites from Fabletics - Shop via fabletics.com/primalpotential to get 2 pairs of leggings for $24! Related Episodes: Fat Loss Basics Series - Episodes 121 through 126 Episode 547 - 10 Ideas Worth Spreading Episode 542 - Real Food Keto with Jimmy & Christine Moore Episode 533 - Simplify & Improve Your Decision Making Follow me on Instagram
1/7/201932 minutes, 5 seconds
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550: My Coaching Methodology & Process

Today I'm sharing my coaching method with you. This isn't just how I work with clients, it's how I coach myself. I'm not on a diet and I don't "put" my clients on a diet. I'm not into guilt, drama, negativity, sacrifice or an obsession with a "goal weight". Today I'll share with you my thoughts on paying attention, aligning your thoughts with what you want, creating change via evolution, not revolution, improving your outlook and constantly adjusting. If you are ready to do things differently and create permanent change (while enjoying the process), this is your episode. https://primalpotential.com/550/ Before we dive into the episode: today I shared an opportunity for you to take a sneak peak inside the winter 12 Weeks to Transformation! While the podcast is mostly about information and strategy, the 12 WT is all about action. It's about getting off the sidelines, into the game, and returning to action every day. In addition to weekly challenges, a guided daily journal, a private Facebook group and weekly live Q&As, I also share short daily coaching audio messages to help you return to your intentions each day, no matter what's going on in your life. Want to experience 5 days of those short coaching messages? Share your email address here and you'll get coaching messages right to your inbox for the next 5 days! > Get 5 days of coaching messages delivered right to your inbox Resources: Want to join the Winter 2019 12 Weeks to Transformation? Secure your spot here!  Still want to learn more about the 12 WT process? Listen to episode 546 of the Primal Potential Podcast Related Episodes: Episode 549: Workshop for Creating Change in 2019 Episode 548: 3 Strategies to Get Out of Your Own Way Episode 546: Don't Get It Twisted Follow me on Instagram
1/3/201945 minutes, 25 seconds
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549: Workshop For Creating Success in 2019

It's the final episode of 2018 and today I'm sharing my process of reflecting on the past year and creating priorities and plans for the one to come. A year-end review is something I've come to love and enjoy at the end of every year. In fact, I've been doing a month-end review for the last several months and I absolutely plan to continue. Join me today to not only hear the structure I follow in these reviews, but also for my reflection on 2018 and my personal and professional plans for the new year! https://primalpotential.com/549/ Before we dive into the episode: today I shared an opportunity for you to take a sneak peak inside the winter 12 Weeks to Transformation! While the podcast is mostly about information and strategy, the 12 WT is all about action. It's about getting off the sidelines, into the game, and returning to action every day. In addition to weekly challenges, a guided daily journal, a private Facebook group and weekly live Q&As, I also share short daily coaching audio messages to help you return to your intentions each day, no matter what's going on in your life. Want to experience 5 days of those short coaching messages? Share your email address here and you'll get coaching messages right to your inbox for the next 5 days! >>> Get 5 days of coaching messages delivered right to your inbox Questions from Today's Episode:  Reflecting on the past: What am I proud of? What should I be celebrating? What did I accomplish or achieve? What went well? What did I learn? What improvements did I make? What relationships did I strengthen? Reflecting on what's to come: What do I want that I don't yet have? What can I let go of that's no longer serving me? What's been holding me back? What is most important to me? Am I acting like it? How can I think bigger? If I wasn't "playing it safe", what would I want for my life? If everything was possible, what would I go after? What needs to change? How can I make it more fun? How can I use this to build relationships & add connection? How will I keep these ideas top of mind for the weeks and months to come? Resources: Want to join the Winter 2019 12 Weeks to Transformation? Secure your spot here!  Still want to learn more about the 12 WT process? Listen to episode 546 of the Primal Potential Podcast Related Episodes: Episode 344: 6 Critical Strategies to Crush Your Goals Episode 293: How to Stop Drifting and Crush Your Goals Episode 119: Goal Setting Workshop Follow me on Instagram
12/31/201851 minutes, 27 seconds
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548: 3 Strategies to Get Out of Your Own Way

You know what to do but you aren't consistently doing it. You're super clear on the problem, but you aren't holding yourself accountable to taking action on creating the solution. You think about it all the time. You wish things were different. Maybe you're frustrated or sometimes feel disappointed in yourself and your choices. I have those conversations every single day. This week in particular, I had about dozens of phone calls with current clients and there were 3 strategies that kept coming up again and again. These are strategies to help you get out of your way that make change dramatically (and immediately) easier! If you feel like you're usually the primary thing holding you back - this episode is totally for you! Time is running out to register to work with me - every single day - for 12 weeks to kick off 2019. To learn more about the 12 Weeks to Transformation program, click here. To register, follow this link. https://primalpotential.com/548 Resources: Find out if the 12 Weeks to Transformation is right for you Grab your spot in the Winter 2019 12 Weeks to Transformation Follow me on Instagram
12/27/201823 minutes, 24 seconds
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547: 10 Ideas Worth Spreading

We are so quick to spread ideas that are negative. We're quick to share about the problems in our lives or the things that upset us, and while I think being open is valuable, I also think it's high time to start spreading some ideas that make us better - that make us happier and healthier while improving all the relationships in our lives (especially the relationships we have with ourselves). How's that for a big 'ol run-on sentence? In today's episode, I'm sharing 10 powerful thoughts I strongly believe are ideas worth spreading and I hope we'll do just that! I hope we'll practice them, we'll embrace them and we'll share them with people we love by way of our own example. Do you have an idea you believe is worth spreading? Share it with me by tagging me on Instagram with a picture of this episode playing on your device and tell me what idea you believe is worth spreading! Here's to creating change, one moment at a time, by embracing these 10 ideas worth spreading! https://primalpotential.com/547/ Resources: Register for the Winter 12 Weeks to Transformation! Learn more about the 12 Weeks to Transformation!  Here's a link to that Instagram post about attitudes in the gym! Looking to try the Balsamic dressing I mentioned? Make sure you register via this link to save extra!  Episode 543 - Judgement & Insecurity Follow me on Instagram
12/24/201836 minutes, 13 seconds
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546: Don't Get It Twisted

Not long ago, someone asked me if I'd provide transcripts for the 12 WT weekly challenge webinars. Then, I got a similar question about the format of the 12 Weeks to Transformation. My answer to both requests was the same... "Is the information in the 12 Weeks to Transformation all videos? If so, is there any way to have a transcript of the content? I don't retain information very well when it is presented verbally. I do much better with the written word." Here's the deal, my friend. We aren't here to learn. We're here to change. There's a really big difference in those two approaches and many people follow the familiar "learning" path, failing to realize that it's not the same as the "changing" path.  We're diving into that in today's episode of the podcast and I'll be sharing how I coach clients through the changing process (not the learning process) in my 12 Weeks to Transformation groups.  https://primalpotential.com/546/ Resources: Register for the Winter 2019 12 Weeks to Transformation Watch the webinar mentioned on today's episode Follow me on Instagram
12/20/201842 minutes, 26 seconds
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545: Insecurity & Judgement Part 2

Episode 543 of the podcast was one of the most popular ones to date! By popular demand, we're doing a follow-up episode to talk about how we can improve our responses to what we perceive as judgement from others. If you want to build self confidence, improve your relationships or simply be a happier version of yourself, this episode is for you. We'll be tackling listener questions about judgement from family members and talking through how we can happily & healthily respond to people who think and act much differently than we do. https://primalpotential.com/545/  
12/17/201847 minutes, 16 seconds
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544: 3 Big Changes I Just Started Making

There are 3 things I've just begun practicing to improve both my health and my happiness. In today's episode, I'm sharing them with you and giving some examples of what the practice looks like in my daily life. I'm already convinced that these will improve my relationships AND increase my productivity and success! I'd love to know if any (or all) of these 3 resonate with you OR if there are other changes you're working to incorporate into your life and how I can help! https://primalpotential.com/544/ Resources: Get on the wait list for the Winter 2019 12 Weeks to Transformation Join the December 13th 12 WT information webinar! My favorite mocktail is really simple and you can adjust the ingredients to suit your personal preferences: Sparkling water (plain or flavored, you choose) A splash of apple cider vinegar A sprig of rosemary Squeeze of lemon Handful of whole cranberries You can find mocktail ideas here as well Follow me on Instagram
12/13/201836 minutes, 15 seconds
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543: Insecurity & Fear Of Judgement

Insecurity. Fear of what others think. We're going there today, not to have a theoretical discussion, but to talk about strategies and perspectives that will help each one of us stop letting those feelings limit our lives. It's a choice. We feel those feelings, think those thoughts and face those fears but we don't need to submit to them. If you have follow-up questions or comments on this topic, I strongly encourage you to DM me on Instagram, email me or comment on the show notes page so we can continue this conversation and start living more fully! https://primalpotential.com/543/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Want to learn more about what the 12 WT is and how it works? Listen to episode 515 of the podcast for all the details including who it's for, who it's not for, how much it costs, what's included and more! Want to give the Thrive Market clean wine line a try? Shop via thrivemarket.com/primalwine to try it out and be sure to let me know what you think! Episode 538: If You're Over 30... Episode 540: Younger Follow me on Instagram
12/10/201855 minutes, 43 seconds
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542: Real Food Keto

Today I have the great pleasure of talking with Jimmy Moore and his wife Christine (a Nutritional Therapy Practitioner) about their newest book, Real Food Keto. First and foremost, this episode is about far more than ketogenic diets. Even if you aren't a ketogenic eater, you want to listen to this episode. I was so excited to see a book come on the market that focuses on real food and nutrient density. Sure, there are lots of bars and shakes out there. There are an increasing number of keto cookies and brownies and paleo desserts. In fact, there are so many of these type of things that a lot of people are losing sight of HEALTH. For the sake of health, longevity, mood, energy and overall wellness, our food choices must be about more than impact on our waist line and overall flavor. Nutrient density matters. I could rant about this for days and weeks, but instead, let's dive into the conversation with Jimmy & Christine. We have a thoughtful conversation about dietary individuality, myths surrounding ketogenic diets and the critical importance of nutrient density. If you have questions about this book or want to dive deeper into any of the topics, be sure to leave a comment and let me know! https://primalpotential.com/542/ You can get Real Food Keto on Amazon here. Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Want to learn more about what the 12 WT is and how it works? Listen to episode 515 of the podcast for all the details including who it's for, who it's not for, how much it costs, what's included and more! Predominantly Paleo's Paleo Cowboy Chili More about Jimmy & Christine Moore Check out Fabletics! Register through fabletics.com/primalpotential and save big on leggings!  
12/6/20181 hour, 5 minutes, 37 seconds
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541: Let Go of the Problem

Have you ever heard of the first rule of holes? I'm happy to share it with you. The first rule of holes is: stop digging. If you want to create a change in your life, the first thing you have to do is change the way you think. If you want to create a solution in your life, you have to stop arguing for, justifying and reinforcing the problem. In today's episode, we'll talk through examples and strategies. Don't miss it! If you have follow up questions, be sure to leave a comment here on the show notes page, email me or direct message me on instagram!  https://primalpotential.com/541/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Want to learn more about what the 12 WT is and how it works? Listen to episode 515 of the podcast for all the details including who it's for, who it's not for, how much it costs, what's included and more! Episode 539: How I Coach Myself Through Temptation & Apathy Looking to try out Thrive Market? Register via thrivemarket.com/primalpotential/ and you'll save an extra 25% on your first order plus you'll get a free 30-day trial membership! Here is the wild-caught canned salmon I like from Thrive Market and here's the coconut flour I use as part of the salmon cakes recipe You can't go wrong with Diane Sanfilippo's recipe for salmon cakes Follow me on Instagram  
12/3/201836 minutes, 3 seconds
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540: Younger - How to Age Brilliantly

Fact: We all get older. Myth: Getting older means increased body fat, decreased energy, memory issues, joint pain and chronic illness. You can age well. You can get or stay lean. You can maintain energy and cognitive function. Fact: We all have genes. Myth: Genes determine how you age. We can control the expression of our genes. We can turn gene expression on or off, up or down, by the way we eat, sleep, move and stress. It's been a long time since we've done a book review episode but that's exactly what we're doing today! I highly recommend Dr. Sara Gottfried's newest book: Younger. I'll be sharing some of the highlights from the book along with what changes I'll be making in my own life as a result of reading it. https://primalpotential.com/540/ Resources: Younger: A Breakthrough Program to Reset Your Genes and Reverse Aging by Dr. Sara Gottfried Get on the wait list for the winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation Episode 048: Understanding Epigenetics Episode 538: If You're Over Age 30... Learn more about the Golden Rules of Carbs & Fat Loss Salmon Cakes - 21 Day Sugar Detox Follow me on Instagram  
11/29/201840 minutes, 51 seconds
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539: Coaching Myself Through Temptation & Apathy

I'm not immune to temptation or moments of apathy. I absolutely have moments, days and even weeks where I think thoughts like, "Who cares? What's the point?" I absolutely have moments (and days) when I want to eat all the things that aren't nailed down. I'm not different from most people in that regard. However, I might be a little different in how I respond to them. In today's episode, I'm sharing a simple and powerful strategy I use to win the hard moments in my life. If you struggle with temptation, apathy or mentally checking out, this is a great episode for you! https://primalpotential.com/539/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation Follow me on Instagram
11/26/201827 minutes, 8 seconds
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538: If You're Over 30, You Must Listen

I hope everyone listens to this episode! My friend: once you go beyond the wonderful age of 30, you will lose muscle mass unless you intentionally and consistently work to maintain or increase it. This rate of muscle loss can range from 3-8% per decade! Think about that! You could have 16% less muscle mass by the age of 50! Why does this matter? Contrary to popular belief, this isn't just a cosmetic issue related to body composition. It's not just about strength, balance and mobility. We need to take action to prevent muscle loss and faciliate muscle building in order to stay healthy, prevent diabetes, have a healthy metabolism and much, more more. Sarcopenia, or age-related muscle wasting, is both reversible and preventable. Today we will explore the systemic impact of sarcopenia on your health and discuss what you can do about it! Don't miss this episode! https://primalpotential.com/538/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation on episode 515 of the podcast Past episodes on fitness: 513: Elements of Fitness for Fat Loss 160: Fat to Fit Part 3 - Fitness 215: 6 Ways to Get More from Your Workout 035: Fitness for Fat Loss Follow me on Instagram
11/22/201842 minutes, 30 seconds
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537: An Anti-Anxiety Approach to the Holidays

What's your bliss point? That's the conversation I want to have with you as we go into the holiday season. For me, feeling amazing during the holidays has as much to do with my mindset as it does to do with my choices. Probably even more. I used to go into the holidays with a ton of anxiety. I was worried about the food that would be available. I worried about overeating and I worried about restriction and missing out. It didn't work. I wasn't happy. I wasn't enjoying myself. Now, I think about my bliss point. The intersection of enjoyment and feeling amazing. This is actually a common marketing term! A bliss point is the amount of consumption that maximizes a customer's satisfaction for a particular good or service. For example, the bliss point of ice cream might be one small bowl and the bliss point for travel might be one trip a month. A customer who exceeds their bliss point may feel stressed, unsatisfied or regretful. Bliss point is purely related to a customer's needs and wants as opposed to budget. It has implications for product design, customer experience, diversification and pricing. (Simplicable.com) As you go into a holiday, a family meal or even a weekend or evening out - what is the intersection of feeling great about your choices and fully enjoying yourself? https://primalpotential.com/537 Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation New to Thrive Market? Register via thrivemarket.com/primalpotential to save an extra 25% on your first order AND get a free 30-day trial membership! 416: Healthy Holiday Gift Ideas 534: Binge Eating & The Holidays What I'm Enjoying for Thanksgiving 2018 Follow me on Instagram
11/19/201835 minutes, 23 seconds
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536: This Week My Whole Perspective Changed

This week, my whole perspective changed. I won't sugar coat it: I've been stressed out. I'm been anxious. I've been indulging thoughts of fear and worry. Then, something really powerful and unexpected it happened. It blew my mind and I think it will really floor you, too. It changed my whole perspective and I hope I never, ever forget this lesson! If you've been stressed, worried, anxious or unsure, please don't miss this episode! https://primalpotential.com/536/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation Check out Fabletics! Follow me on Instagram
11/15/201823 minutes, 57 seconds
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535: The Random Show - Starting A Business, Procrastination & Your Body

I love when you ask questions and suggest topics for the podcast. You know why? Because that's the whole point of the Primal Potential podcast! The entire goal is to help you help yourself! This is your podcast and my sole objective is to help you help yourself live a happier, healthier life! If you have questions or are struggling, be sure to let me know so we can begin to work through them on the show! Just the other day on Instagram, I asked what questions or topics you'd like to hear about on the podcast. A ton of of you submitted questions and I've divided them into two episodes. In episode 534 we talked about binge eating, the holidays, travel and resisting negativity. Today, we're taking a hard right turn. I'm answering your questions about starting a business, overcoming procrastination, recovering from workouts and, though seemingly random, what's behind acid reflux and what (surprising) thing you can do to make it better. https://primalpotential.com/535/ Resources: Join the wait list for the winter 2019 12 Weeks to Transformation Past episodes on sleep: Episode 016: Hack Your Sleep for Health & Fat Loss Episode 181: Sleep, Hormones & Fat Loss Follow me on Instagram
11/12/201834 minutes, 11 seconds
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534: Binge Eating & The Holidays

I love when you ask questions and suggest topics for the podcast. You know why? Because that's the whole point of the Primal Potential podcast! The entire goal is to help you help yourself! This is your podcast and my sole objective is to help you help yourself live a happier, healthier life! If you have questions or are struggling, be sure to let me know so we can begin to work through them on the show! Just the other day on Instagram, I asked what questions or topics you'd like to hear about on the podcast. A ton of of you submitted questions and I've divided them into two episodes. Today we're talking about travel, binge eating and the holidays. In episode 535 we'll be less on the emotional side and more on the practical side, addressing questions about nutrition, hormones, stomach acid, money and more! Make sure to let me know if there's something I can do to help you! https://primalpotential.com/534/ Resources: Get on the wait list for the winter 2019 12 Weeks to Transformation Learn more about the 12 Weeks to Transformation Cauliflower Recipe Mashup New to Thrive Market? Want to try out their new wine offerings? Save 25% on their new release of organic, no-sugar-added wines when you register though: thrivemarket.com/primalwine/ Previous episodes & blogs on binge eating: Episode 148 - Inside a Binge Episode 151 - How to Stop Overeating Episode 314 - Strateging to Stop Binge Eating Episode 527 - The Metabolic Effect of Overeating Blog - Airport Binges Follow me on Instagram
11/8/20181 hour, 55 seconds
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533: Simplify & Improve Your Decision Making

Too many of us stay busy doing things that don't really matter. We live in a self-created vortex of tasks and work, rarely pausing to consider: Is this necessary? Is it working? Is it improving my life? Is the return on this worth the time and energy it requires? I read something the other day that I'm certain will improve my relationships, my work-life and my health. Not surprisingly, it wasn't about relationships or health; it was about real estate. When rennovating homes, most people spend money where it doesn't need to be spent. They aren't disciplined in how they deploy their funds. To counteract this tendency, they're taught to break down potential home improvements into the following categories: Necessary and increases value Unnecessary and increases value Necessary and does not increase value Unnecessary and does not increase value In today's episode of the podcast, we're talking about the application of this practice to our task lists, our communication and our goals. I hope you enjoy it! https://primalpotential.com/533/ Resources: Join the wait list for the 2019 Winter 12 Weeks to Transformation To learn more about the 12 Weeks to Transformation, take a listen to episode 515 of the Primal Potential podcast. Looking for that Breaking Barriers coupon code? Use the code katie to take $50 off until the new course launches. Check out Thrive Market and save an extra 25% on your first order when you register through thrivemarket.com/primalpotential/ Follow me on Instagram
11/5/201828 minutes, 16 seconds
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532: Finding Your Power to Win

If I challenged you to complete a broad jump - to leap forward as far as you can - where would you place your feet before jumping? If your feet are spread too wide, you lose power. You can't initate a powerful leap if your feet are spread wider than your hips. Similarly, you can't jump as far if your feet are too close together. It's pretty common for fitness coaches and trainers to correct someone's stance. If your feet aren't in the right place, you can't perform well. The same thing is true in life. Your power stance, in life, isn't about where you put your feet but rather where you put your attention. If your attention is on the past or the future, you're losing power to take full advantage of the moment you're in. If you want to immediately become a more powerful change agent in your own life, listen to today's episode. https://primalpotential.com/532/ Resources: Fabletics! Take full advantage of this crazy deal for amazing, affordable leggings! fabletics.com/primalpotential/ Keto Burrito Bowl Hop on the wait list for the Winter 2019 12 Weeks to Transformation! Learn more about the 12 Weeks to Transformation!  Breaking Barriers Follow me on Instagram
11/1/201820 minutes, 3 seconds
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531: Dealing With Doubt

Are you dealing with doubt? Is your doubt keeping you from trying? Is your doubt keeping you from consistency? When we doubt our ability to create or maintain change, we're looking at it wrong. We're overlooking who we become in the process. When you focus on winning the day you're in, you become a person capable of more than you're capable of now. If doubt keeps you from doing your best, this episode is for you! https://primalpotential.com/531/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation The ONE Thing by Gary Keller & Jay Papasan Episode 255: Dealing with Doubt, Frustration & Inaction Episode 352: Overcoming Doubt & Creating Consistency Follow me on Instagram
10/29/201826 minutes, 4 seconds
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530: 3 Ingredients for Massive Change

If you want to create change, knowing what to do isn't enough, yet, you need to know what to do. If you want to create change, you need to have the right attitude, but attitude alone isn't enough. In today's episode, we're talking about 3 critical ingredients needed to create massive change in your life: Knowledge Effort Attitude Please don't merely acknowledge these elements. Assess yourself. In what area are you strongest? In what area do you need improvement? What will you do about it today? Don't miss today's deep dive into developing this solid framework for massive change! https://primalpotential.com/530/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Fat Loss Basics podcast series runs from episodes 121 to 126  Follow me on Instagram
10/25/201831 minutes, 3 seconds
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529: Emotional Sobriety

Recently, a few of my 12 Weeks to Transformation clients asked if I'd be willing to do a podcast on the idea of emotional sobriety. Of course I said yes! One of the most insidious barriers to change is going through your life making decisions in moments when your under the influence of emotion. If you continue to let emotions dominate your decision making progress, you'll continue to struggle. In today's episode we talk about recognizing when you're under the influence of emotion, increasing your emotional resilience and a practice for minimizing the choices you make when your rational mind is clouded by emotion. I think you're going to really enjoy this show! Take a listen! https://primalpotential.com/529/ Resources Jump on the wait list for the Winter 2019 12 Weeks to Transformation EB's Cabbage Salad Bowl Thrive Market now has wine! Register to explore Thrive Market and their amazing products and deals through thrivemarket.com/primalpotential and you'll save an extra 25% off your first order and get a free 30-day trial membership! Follow me on Instagram
10/22/201832 minutes, 52 seconds
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528: Listener Q&A on Success & Progress

The Primal Potential podcast is your podcast. This show is your show. It's not a platform for me to talk about things I think are important - it's a platform for me to help you help yourself. That's why today is a listener Q&A on all things success and progress! Over on Instagram, I asked what you want to hear about and the questions came pouring in! Today we're talking about everything from staying motivated after progress, if dairy can included in a fat loss friendly way of eating, morning routines, hormones, sex and more! If you have questions that I didn't address on the episode, I want to hear them! Either DM me on Instagram, send me an email or leave a comment here on the show notes page! https://primalpotential.com/528/ Resources: Join the wait list for the Winter 2019 12 Weeks to Transformation Fabletics! You asked about some of my favorite looks from Fabletics and I've shared them on today's episode! If you want to give Fabletics a try or stock up on amazing holiday gifts for the fitness enthusiast in your life, register through fabletics.com/primalpotential to take advantage of their 2 for $24 deal! For more on dairy and fat loss, check out episodes 025 and 128 For more on morning routines, take a listen to episode 099 If you're looking to learn more about hormones, start with episodes 011 through 014 Episode 495: The End of All or Nothing Thinking EB's Cabbage Salad Bowl Recipe Follow me on Instagram!
10/18/201855 minutes
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527: Metabolic Effects of Overeating (And Binging)

What is the metabolic effect of overeating or binging? While we can mentally and emotionally reset, our body isn't so quick to reset just because it's a new day. I don't know about you, but I used to convince myself that each new day was a reset. While that is absolutely true for each day (and even each moment) in our minds, we can't deny that there are lasting metabolic and hormonal effects to overeating and binging. In today's episode we're going to talk about prolonged fat loss impairment, chronic stress and hormonal imbalances that result from overeating and binging. I have found that when I understand (accurately) what is happening in my body as a result of my choices, I think through my decisions more carefully. I hope you enjoy the episode! https://primalpotential.com/527/ Resources: Hop on the wait list for the Winter 2019 12 Weeks to Transformation 314: 3.5 Strategies to Overcome Binging 148: Personal - Inside a Binge 338: The Big Lie About Binges 151: How To Stop Overeating 197: Overeating and Your Metabolism Follow me on Instagram
10/15/201833 minutes, 13 seconds
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526: If I Could Change Your Mind About 3 Things

If I could wave my magic wand and change your mind in some way, here are the three things I would immediately change... Before I tell you what they are, let me tell you how this came about. I have a personal coaching practice that helps me help my clients. I routinely ask myself, "What are my clients teaching me? If I could wave my magic wand and give them a skill or perspective that would make their lives easier, what would I give them?" This keeps me from getting frustrated and helps me focus on what they need and how I'll give it to them. The other day, in between workouts, my inbox was blowing up with emails from new clients. Since a new 12 Weeks to Transformation recently started, there are a lot of questions, a lot of eagerness and even a lot of desperation. Instead of getting frustrated, I asked myself one of those questions: If I could wave my magic wand and give these clients something that would help them create change in their lives, what would I give them? Today's podcast is my answer to that question! https://primalpotential.com/526/
10/11/201831 minutes, 4 seconds
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525: Create Big Change with this Small Shift

In each episode between now and the end of the year, I'm determined to help you make progress, one day at a time. Today, we're taking a look at what isn't working for you right now. When we evaluate, without drama or judgement, what's not working and what's holding you back, we step into a tremendous amount of power. From there, we're going to establish new options. What else could you do? What could you adjust, just for today? We aren't trying to change everything at all once, but what we're looking to identify today are the destructive choices that happen either most often or have the most significant impact on your life. If you're ready to make small changes that will create a big impact, don't miss today's episode! https://primalpotential.com/525/ Resources: Looking to try Palmini? Here's what I buy. Palmini with Pesto Recipe Follow me on Instagram
10/8/201823 minutes, 6 seconds
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524: Ensure You Win the Rest of the Year

As of October 3rd, there are only 90 days between now and the new year! In today's episode I'm sharing simple strategies that will ensure you win the rest of the year! It doesn't require a plan, it doesn't require perfection. You can start today. You don't need to wait. You have everything you need to start right now. https://primalpotential.com/524/ Resources: Episode 206: My #1 Recommendation For Fat Loss Give Fabletics a try! Register via fabletics.com/primalpotential to get 2 pairs of leggings for $24! Follow me on Instagram
10/4/201837 minutes, 39 seconds
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523: A Strategy To Win ANY Moment

As I shared in this past weekend's VIP email, I just finished the manuscript for my first book! I am BEYOND excited! The process of writing was much more challenging than I expected, but it taught me a lot. In today's episode, I'm sharing the #1 lesson I learned while writing and how I plan to apply this lesson in other areas of my life. Plus, I'm showing you how you can use this lesson to win absolutely ANY moment you're in and make change so much easier! Do not miss this episode! https://primalpotential.com/523/ My favorite quote from this episode: "The more simple something is, the less likely it is to be disordered." ~ John Bogle Resources: Primal Kitchen Avocado Oil If you're new to Thrive Market, make sure to register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Hemp Heart Crusted Chicken Nuggets Enough: True Measures of Money, Business and Life Follow me on Instagram
10/1/201838 minutes, 37 seconds
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522: Your Questions About Money & Debt

In episode 521 of the podcast, I shared my personal story of becoming debt free. I go into detail about how I started, the process I followed and how I handled struggles like my then-husband not being totally on-board with the idea. I also had my sister on the show - she is currently paying down her debt and overcoming the hurdles of massive student loans and a modest salary. In today's episode I'm answering all your questions about money and debt including: How to start when you've been ignoring your financial situation How to become debt free when you're barely making ends meet How to stick to a budget How to budget for personal indulgences (new clothes, spa treatments, etc) How to handle a spouse who is a spender when you're a saver How to prioritize weight loss while getting out of debt How to eat healthy on a budget How to save and invest at the same time Please note that I am not a financial advisor. I am sharing my experience and personal opinions and I do not purport to be a financial expert. I am not. For your own financial advice, please contact a financial expert. https://primalpotential.com/522 Resources: Episode 521: Get Out of Debt No Matter How Much You Make Total Money Makeover by Dave Ramsey DaveRamsey.com Episode 019: What Getting Out of Debt Taught Me About Weight Loss Episode 116: Healthy Eating On A Budget Check out Thrive Market and save big on eating well! Register via thrivemarket.com/primalpotential and save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
9/27/201849 minutes, 55 seconds
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521: Get Out of Debt No Matter How Much You Make

Getting out of debt changed my life. I wasn't always good with my money. I didn't make much and I spent more than I took home. Getting out of debt didn't happen quickly and it wouldn't have happened at all if I continued to make excuses and prioritize pleasure over happiness. Last week on Instagram, I asked you guys to vote on which topic you'd rather hear about today: fasting or getting out of debt. Those were the two topics about which I got the most questions and "debt" won by a landslide! Thanks so much to everyone who voted and submitted questions! In today's episode, I'm going to share my personal journey of getting out of debt and answer YOUR questions on all topics money! https://primalpotential.com/521 Resources: Total Money Makeover by Dave Ramsey DaveRamsey.com Episode 019: What Getting Out of Debt Taught Me About Weight Loss Episode 116: Healthy Eating On A Budget Check out Thrive Market and save big on eating well! Register via thrivemarket.com/primalpotential and save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram  
9/24/201853 minutes, 5 seconds
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520: Keeping Success Really Simple

Recently, one of my summer clients shared a bit of her transformation with me - she's lost weight, improved her mood, eliminated her cravings and overcome a sugar addiction. I asked if she'd be willing to share some of the steps she took and she's sharing her journey with us today on the podcast! We talk about how to create change without willpower and keep success simple - really, really simple. One of the ideas we discuss on the show that I think you're really going to connection with is: You don't know how bad you feel until you start making yourself feel better. You don't know how much better you can feel until you stop making yourself feel so bad. https://primalpotential.com/520/ Looking to register for the Fall 12 Weeks to Transformation? We kick off September 30th. You can learn more by listening to episode 515. Resources: Register for the Fall 12 Weeks to Transformation! Follow me on Instagram
9/20/201840 minutes, 14 seconds
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519: Win The Day & Manufacture Momentum

If you ever feel stuck or unsure of how to start making progress, today's motivational minisode is for you! The truth is, you are never stuck and you don't have to figure out a "plan" to begin. There's a simple starting point that is available and acheivable in every single moment! https://primalpotential.com/519/ Resources Learn more about the Fall 12 Weeks to Transformation Register for the Fall 12 Weeks to Transformation - If you're looking for the link to the veterans group because you've already done your initial 12 weeks, shoot me an email BEFORE September 30th. Looking for Palmini? If you try it, be sure to let me know what you think! Palmini with Pesto Recipe The Motivation Manifesto Follow me on Instagram
9/17/201814 minutes, 30 seconds
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518: The Difference Between Failure & Success

"To a man with a hammer, everything looks like a nail." ~ Charlie Munger For most of my life, my only approach to fat loss was more restriction and more deprivation. I was so caught up in the misery of the problem that I wasn't being strategic in my approach. I returned to a strategy, over and over again, that didn't work for me. In today's episode we're going to talk about the common strategies people repeat that don't work as well as alternatives that do work. The goal of today's episode is to help you recognize where you have great intentions but terrible results so you can adjust your approach to one that is both sustainable and effective. https://primalpotential.com/518/ While you're here... Register for the Fall 12 Weeks to Transformation! If you've already been through the initial 12 weeks, shoot me an email to get the link to join the Veterans group! We kick off Sunday September 30th! If you have questions about how working with me is different from listening to the podcast, definitely listen to episode 515 where I answer that question and go into all the details!
9/13/201841 minutes, 2 seconds
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517: Your Fat Is More Than Fat

Your body fat is not inert. It is actually an active, endocrine organ that produces and secretes hormones and inflammatory cytokines. This is one of many reasons that an "eat less, exercise more" approach to fat loss is often ineffective and insufficient. In today's episode we're talking about an approach to health and fat loss that will not only make you feel better, but will improve your health and your body's ability to release and burn stored fat! https://primalpotential.com/517/ Resources: Register for the Fall 2018 12 Weeks to Transformation! (If you're looking to join the veterans group because you've already been through your first 12 weeks, please shoot me an email and I'll get you the link.) Try Picnik Creamer! If you're new to Thrive Market, register through thrivemarket.com/primalpotential/ before you shop so you save an extra 25% on your first order and get a free 30-day trial membership! Episode 454: Meditation Episodes 016 and 181 on the importance of sleep! Episode 417: Light Therapy Episode 031: Omega 3 Fatty Acids Episode 504: Viome Follow me on Instagram
9/10/201848 minutes, 31 seconds
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516: September Reset

September is a natural time to check in with yourself and course-correct as needed. Summer is over, the kids are back to school, and the new year is right around the corner. Just this past weekend I sat down with my journal to check-in with myself and my goals. In today's episode I'm sharing the questions I asked myself as well as a webinar from my winter 12 Weeks To Transformation veterans group. In that webinar, we did a quick check of the basics, a quick check of attitude and perspective, and then dove into breaking down one of the major barriers to change: your story about your past and your problems. I'm sharing this because I know it will be a great tool for you as we go into the last season of this year and also because registration for the fall 12 Weeks to Transformation is now open! You can register at this link or, if you need more information, make sure to listen to episode 515 for all the details!  https://primalpotential.com/516/ Three Questions In This Episode:  What do you want? Who do you want to be? How do you want to see yourself? Resources: Learn more about the Fall 2018 12 Weeks to Transformation Register for the Fall 2018 12 Weeks to Transformation Kaepernick Commercial - Hear What You Want 195: Golden Rules of Carbs & Fat Loss 206: My #1 Fat Loss Recommendation (Journaling) Q&A 6: How To Make Breakfast Fat Loss Friendly Follow Elizabeth on Instagram
9/6/201839 minutes, 56 seconds
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515: How To Really Get Results

If you listen to this podcast, you have great intentions. Are those intentions backed up with action? Consistent action? Are you getting results? Would a coach help? How? What's the difference between having me as your coach and listening to the podcast? We are diving deep into all these questions today! To join the wait list for the fall 12 Weeks To Transformation, click here! https://primalpotential.com/515/ Resources: 12 Weeks to Transformation Wait List 3 Ways To Make Change Easier (Today) Follow me on Instagram
9/3/20181 hour, 6 minutes, 53 seconds
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514: It's Not A Destination, It's A Decision

If you need some motivation and encouragement, you'll want to listen to today's episode! I was recently talking to an OBGYN client who wanted to know my thoughts and ideas on how she could motivate her patients to take action on the nutrition information she gives them. You might be suprised to hear that I told her that she can't. Yup, I told her that she can't motivate them with information. See, information isn't transformation. Instead, I shared with her how I try to motivate and inspire my clients (without using information to do it). https://primalpotential.com/514/ Looking for the hemp heart crusted spicy chicken fingers recipe? Here it is! Resources: Want to be on the wait list for the upcoming Fall 2018 12 Weeks to Transformation? Click here and be sure to let me know if you have questions! Looking to join me tonight (live) for the Q&A webinar? Here's the link to register! Learn more about Transformation Is Now on episode 480  If you want to stock up on the ingredients for the chicken nuggets, check out Thrive Market! That's where I got the hemp hearts, coconut oil, coconut flour and spices! Register via thrivemarket.com/primalpotential and you'll save an additional 25% off your first order and get a free 30-day trial membership! For more about hemp hearts, listen to episode 506 of the podcast! Follow me on Instagram!
8/30/201836 minutes, 47 seconds
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513: Elements of Fitness For Fat Loss

As I shared in episode 509, I recently completed my CrossFit Level 1 Training. It really got me thinking about how I can make sure I'm not simply going through the motions of exercise, but that I'm really doing the right things for my body and my goals. Too many people 'check the box' by going to the gym, but they aren't increasing their fitness or moving towards their goal of fat loss. I texted my good friend and former trainer Nathan and asked if he'd help me establish a general framework for my own workouts, within the CrossFit format I love so much. See, in a CrossFit gym, owners/trainers can choose to write their own programming. Some programming is fantastic. Some leaves much to be desired. My fitness isn't in the hands of my gym owner, my fitness is in my hands. After Nathan and I began chatting about this over the phone, I said, "Hey! I think my podcast listeners would love to listen in on this conversation! Are you okay recording this with me?" He agreed, and that's what we're doing in today's episode. Terms that come up include:  Metcon: metabolic conditioning AMRAP: as many reps as possible The general structure Nathan recommends for me, based on my goals and my current level of training includes: 1 rest day per week 3 compound movement strength days, focusing on relatively heavy weights, multiple sets of 2-6 reps 4 metcons per week, most in the 6-12 minute range 1-2 single modality workouts, also high intensity (running, rowing, biking, swimming) https://primalpotential.com/513/ Resources: Episode 074: CrossFit & Weight Loss Episode 509: How To Increase Your Fitness Episode 215: 6 Ways To Get More Out Of Your Workout Episode 035: Fitness For Fat Loss Episode 160: Fat To Fit - Fitness Want some great workout clothes? Give Fabletics a try! When you register through this link, you can get two amazing pairs of leggings for $24!
8/27/20181 hour, 7 minutes, 8 seconds
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512: When You Can't Seem To Make The Struggle Stop

I have a client who is struggling. She really wants to create change, she wants to end the struggle, but she's not consistently doing the work. In today's episode, I want to get really practical and talk about my coaching philosophy for these kinds of situations. How do you break out of a pattern? How can you end the struggle? There IS a way out and we're talking about those strategies today. I'll share how I coach my client as well as how I continue to overcome my own struggles. One of the strategies I talk about in my episode is keeping my home a place that sets me up for success. I don't keep treats and snacks in my house, but here are some of the things I do keep. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership. Hemp hearts - these are a new staple for me and I explain what makes them so special in episode 506 Coconut aminos - I use this as a salad dressing base, marinade and I add it to cauliflower rice stirfry Primal Kitchen Salad dressings - I like the Balsamic the best - I'm not a huge fan of the Greek. These also make great marinades for meat or veggies prior to grilling! https://primalpotential.com/512/ Resources: Get on the wait list for the Fall 2018 12 Weeks to Transformation! Take advantage of the amazing deal to get 2 pairs of high quality, gorgeous leggings for only $24! Give Thrive Market a try! Follow me on Instagram
8/23/201850 minutes, 17 seconds
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511: 4 Questions To Ask of Every Diet

We are stepping up to clear the confusion today. Too many people are losts in the weeds trying to determine which way of eating is best: paleo, primal, keto, intermittent fasting, low fat, high fat, carb cycle...the list is endless. Fortunately, there are 4 common sense questions we can ask of each of these approaches that will give us answers unique to us. We might answer these questions differently - as we should - but they will help us determine what is best & healthiest for each of us. I'm also sharing a really exciting annoucement today! I've been a Fabletics customer since 2014 and I was thrilled when they reached out to see if they could give my listeners a special offer! Don't miss my thoughts on their products as well as what I liked, what I didn't like, and what I'm personally looking for in workout gear! https://primalpotential.com/511/ http://fabletics.com/primalpotential/
8/20/201839 minutes, 53 seconds
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510: How (And Why) I Ditched The Drama

The other day I posted on Instagram about how I moved away from hating my body when I was at my heaviest. I shared that I didn't start declaring that I loved my body, I simply reminded myself that I was capable of changing it. There are two big mistakes I see people making that keep them from creating change in their lives: they are too dramatic and/or they are lying to themselves about how they feel or what they want. In today's episode we're going to look at cutting out the drama and shifting from self-loathing to more effective ways of thinking. If you need help in the mindset department or you're struggling to create change, you won't want to miss this episode! https://primalpotential.com/510/ Resources: Get on the wait list for the Fall 2018 12 Weeks To Transformation! New to Thrive Market? Register through thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
8/16/201831 minutes, 30 seconds
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509: How To Increase Your Fitness

Here's my $0.02 - too many people are going through the motions, trying to eat better and move more but they aren't getting results. Two steps forward, two steps back or simply checking the box of doing the right thing but not seeing any significant change in their health, body composition or fitness level. I know I've certainly found myself in that trap. Today I want to talk about what fitness is and, most importantly, how you can increase your fitness and create actual change in your health, physical ability and physique. https://primalpotential.com/509/ Related episodes include: 074: CrossFit & Weight Loss 507: Don't Major In The Minors Follow me on Instagram! 
8/13/201833 minutes, 43 seconds
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508: Never Too Good To Be Better

In today's episode I want to explore this idea that most of us really don't know how amazing we can feel. Even if you feel you do know, are you consistently creating that reality? Perhaps more importantly - in thinking that you do know, are you limiting further improvements? So many questions and comments stemmed from an email I sent out the other day and I want to dive into the perspective of self-improvement today. Does it mean we don't appreciate how far we've come? Does it mean we have to be perfectionists or purists? Does it mean there isn't room for indulgence? Does it mean we aren't giving ourselves the benefit of the doubt? You won't want to miss this motivational episode! https://primalpotential.com/508/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation Want to give Thrive Market a try? Register via thrivemarket.com/primalpotential/ to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
8/9/201840 minutes, 24 seconds
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507: Don't Major In The Minors

I'm excited to say that I recently completed my CrossFit Level 1 Trainer course and passed the accompanying exam. Though I learned a tremendous amount about CrossFit, fitness, movement and my body, I also learned a lot that applies to life & general goal achievement. In today's podcast, I'm going to resist the urge to dive deep into fitness, movement, body mechanics and CrossFit & am instead going to share with you about 8 different lessons that I feel apply brilliantly to life, fat loss, finances and relationships. I'd love to know which of these concepts resonates most with you! https://primalpotential.com/507/ Resources: Want to get on the wait list for the Fall 2018 12 Weeks to Transformation? Click here! Episode 074: Weight Loss & CrossFit Follow me on Instagram
8/6/201831 minutes, 1 second
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506: Food As Medicine

Today we are talking about hemp hearts! I recently started incorporating these as a substitution for other nuts and seeds do the recommendations in my Viome assessment. Hemp hearts contain all 9 essential amino acids, they don't contain oxalates or phytates (as most nuts and seeds do) and they contain both omega 3 and omega 6 fatty acids. They're a rich source of minerals and they have a great nutty flavor! Today we'll talk about their omega profile and what makes it unique as well as considerations for buying hemp seeds and different ways to incorporate them. https://primalpotential.com/506/ Resources: Get your microbiome analyzed and receive customized diet, lifestyle and supplement recommendations from Viome! Get $20 off your kit through this link. Here are the hemp hearts I buy from Thrive Market. If you're new to Thrive Market, make sure to register through thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership. Episode 504: Avoid, Minimize, Indulge Episode 031: Omega 3 Fatty Acids Get on the wait list for the Fall 2018 12 Weeks To Transformation Follow me on Instagram
8/2/201834 minutes, 34 seconds
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505: A Great Body Has No Value Without A Great Mind

Today we're exploring the importance of a creating a great mind so that you can create (and maintain) a great body. However, this isn't just about physique. Great relationships, great careers and great families also require that you develop a strong, healthy mind! We're so quick to focus on the steps we need to take to create a great body or a strong financial portfolio, but the disciplined pursuit of a great mind doesn't rank as high on the priority list. It's time to change that! Don't miss today's episode! https://primalpotential.com/505/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation! In today's episode I talked about my new love of hemp hearts! As I explained in episode 504, I have to avoid most nuts right now, so hemp hearts are a great alternative because of their nutty flavor! I put them on top of salads and yogurt - they're so good! I get mine from Thrive Market. Here's the brand I buy. If you're new to Thrive Market, make sure to register through the link thrivemarket.com/primalpotential so you save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
7/30/201822 minutes, 3 seconds
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504: Avoid, Minimize, Indulge

I've done a few episodes on the importance of optimizing the microbiome. The microbiome, or collection of bacteria, viruses, fungi & yeast in our bodies, influences the development of disease, metabolism & body weight, sleep, mood, energy and much more. A few months ago, I decided to turn to Viome to get a personalized look at my own microbiome. In today's episode I'll talk about what Viome offers and what I learned in the process. To get your personalized recommendations and save $20 on your Viome kit, click here. Here's a closer look at my personal report. This doesn't include every single view and piece of information, but it will give you a good idea of what your report will look like.  https://primalpotential.com/504/ The supplements that were recommended for me (based on my unique microbiome) are: Klaire Labs Ther-Biotic Factor 6 Prebiotin Prebiotic Fiber Powder DaVinci Laboratories of Vermont Spectra Reds Powder Resources: To get your personalized recommendations and save $20 on your Viome kit, click here. Past episodes on the microbiome include: Episode 432 How The Microbiome Can Help You Burn Fat Episode 482 How The Microbiome Determines Your Health Hop on the wait list for the Fall 2018 12 Weeks To Transformation! Follow me on Instagram
7/26/201836 minutes, 48 seconds
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503: Food As Medicine

There is no denying the amazing healing potential of the foods we eat. In this "Food As Medicine" series, we're exploring medicinal and healing properties of different foods. Today, we're exploring the health benefits of ginger as well as some great, fat loss friendly ways to incorporate it into your diet!  https://primalpotential.com/503/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation! To learn more about it, listen to episode 468 of the podcast. Episode 450: Food As Medicine - Coconut Episode 458: Food As Medicine - Turmeric Episode 466: Food As Medicine - Sulfur Episode 476: Food As Medicine - Brazil Nuts Episode 144: Apple Cider Vinegar Want to give Thrive Market a try? Register through thrivemarket.com/primalpotential to save an extra 25% on your first order and get a free 30-day trial membership!  Follow me on Instagram
7/23/201851 minutes, 33 seconds
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502: How To Embrace The Mundane

A huge turning point in my health and weight loss journey was getting out of debt. I know that might seem weird, but it's true. The lessons I learned while getting out of debt taught me so much about health, fitness and even starting a business. For example: the little things do matter when you're getting out. The $2 coffee matters. The little things can get you into big trouble. Alternatively, they can transform your life for the better. In today's episode, having just celebrated 4 years in business, I'm sharing 4 lessons I learned in business that are actively improving my life every day! I hope you enjoy them! https://primalpotential.com/502 Resources: Are you new to Thrive Market? Register via thrivemarket.com/primalpotential so you will save an extra 25% on your first order and get a free 30-day trial membership. Follow me on Instagram 295: Billion Dollar Life Lessons From Ray Dalio 019: What Paying Down Debt Taught Me About Weight Loss 053: Soy Story
7/19/201825 minutes, 44 seconds
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501: Creating A Total Transformation

At your request, today I'm sharing an incredible client success story. When Louise first found Primal Potential, she felt out of control. Her marriage was in trouble, her finances were on the rocks, she was overweight, stressed out and turning to food & alcohol for comfort. In the last (almost) two years, she has created transformation in every aspect of her life. She would tell you that her 60 pound weight loss is the least of the changes she's made. She infinitely calmer, happier and more in control. Her marriage has improved, her business has improved and she's enjoying her life more. I can't wait to share our conversation with you in today's episode! https://primalpotential.com/501/ Resources: Get on the wait list for the Fall 2018 12 Weeks to Transformation  Follow me on Instagram
7/16/201853 minutes, 31 seconds
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500: Behind The Scenes With Elizabeth

It's our 500th episode! We actually passed this milestone a while back, because I didn't start out naming the Q&A episodes, but this is "officially" episode 500! On top of that, today is Primal Potential's 4th anniversary! The very most important thing on this day is YOU! From the bottom of my heart - thank you for being a part of the Primal Potential family. There would be no Primal Potential without you. For every email you've sent, for every episode you've listened to & blog you've read - thank you! I cannot to see the changes we make together over the next 500 episodes! We are really extending the celebration over here! I asked you all what you wanted to hear for the 500 episode and you gave so many great suggestions. Some of you wanted to hear an update episode with me & my mom. That aired in episode 497. Some of you wanted to hear success stories from clients who have created transformations. One of those aired in episode 498 and another is coming in episode 501. Some of you asked to interview me and that's what we're doing today! For episode 500, the Primal Potential Masters Club has turned the table and they are asking me about Primal Potential, my struggles and successes and where I want the podcast to go from here! I hope you and enjoy it & thanks so much for helping me celebrate! https://primalpotential.com/500/  
7/12/20181 hour, 17 minutes, 8 seconds
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499: Overcoming The Source Of Struggle

Every week, I have a live Q&A webinar with clients in my 12 Weeks to Transformation groups. This past week, there was an obvious theme to the questions that came up: guilt. In today's episode, we're talking about guilt that stems from the story we create around our choices. We unlock a powerful truth: you create the story. You can always create a new one. You are the master story teller and meaning maker in your life. As you create these stories are food, alcohol, relationships, workouts or anything else - how do you feel? How do you feel when you believe those thoughts? Do you want to continue to endorse that belief? In today's episode I'm sharing part of the challenge I gave my clients. I had them do 3 things: Identify a story that isn’t working and/or doesn’t reflect what you want Define a new story Practice the new story daily in both thought and action This is an episode you won't want to miss! https://primalpotential.com/499/ Resources: Get on the wait list for the Fall 2018 12 Weeks to Transformation! Oxo Salad Chopper Give Thrive Market a try & save on your favorite fat loss friendly foods plus get great deals on home & personal care products! Register through thrivemarket.com/primalpotential to save an additional 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
7/10/201823 minutes, 30 seconds
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498: Baby Steps To Massive Change

We have so much to celebrate this week! We're closing in on our 500th episode and it's also Primal Potential's 4 year anniversary! Last week I asked you all how you wanted to celebrate the 500th episode and many of you suggested hear from some of my clients who have created success and change. Today we're doing just that! You're going to hear from Amber - a working mom who has lost 120 pounds in the last 18 months. While that's crazy impressive, the weight loss isn't the primary change she made. In fact, the weight loss is a result of the changes she made to the way she thinks. She's going to share how she made these changes and some of the biggest mindset tools that are helping her along the way. https://primalpotential.com/498/ Resources:  Get on the wait list for the Fall 2018 12 Weeks To Transformation Episode 497 - Family Dynamics and Relationships Follow me on Instagram
7/9/201855 minutes, 12 seconds
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497: Family Dynamics, Relationships & Food

What a special episode! Today I'm sharing a conversation with both my mom & my sister where we answer a handful of questions from the Primal Potential Masters Club & my summer 12 Weeks to Transformation Veterans. We talked about their perspective on my weight struggles and how our relationships have been challenged by them. We talked about how we have grown and changed as a family and what they have learned from the podcast. I am so grateful for this episode and it's definitely one of my favorites! https://primalpotential.com/497/ Resources: Episode 204: My Mom Is On The Show! Episode 211: Me & My Sister Barukas Nuts Check out Thrive Market! Register through thrivemarket.com/primalpotential to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
7/5/20181 hour, 4 minutes, 17 seconds
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496: How To Stop Creating & Accepting Excuses

The other day, I got a wonderful question via Instagram direct message. Here's what it said: "You’re younger than I am and you have your stuff figured OUT!!! How did you get to the point where you stopped binging, stopped making excuses and got consistent?" I still make excuses. I just have a practice of challenging them and demanding of myself the whole truth. In today's episode, I'm giving some examples of how I do that so I can be stronger than my excuses. Don't miss it! https://primalpotential.com/496/ Resources: Problem & Practice Blog Episode 168 on Journaling Episode 206 on Journaling Give Thrive Market a try! Register through thrivemarket.com/primalpotential to save an extra 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
7/2/201831 minutes, 4 seconds
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495: The End Of All Or Nothing

All or nothing is about cycles of intensity & avoidance. All or nothing approaches to fat loss overlook the key to success: consistent execution of the basics. We love dramatic approaches that create dramatic results, even if they aren't sustainable. Here's the thing: it's not sexy, it's not glamorous and it's not exciting but it is both effective and sustainable: know your basics and ruthlessly pursue consistency. In today's episode we're talking about what it looks like when we skip the basics and pursue intensity and how to create a much more effective approach. https://primalpotential.com/495/ Resources: Primal Potential Episode 369: Chasing Excellence Chasing Excellence by Ben Bergeron Follow me on Instagram
6/28/201826 minutes, 22 seconds
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494: 8 Mantras That Will Help You Win Hard Moments

The other day, I posted on Instagram that more often than not, it's our internal conditions that need to change, not our external ones. We're so quick to place blame on our external circumstances: we don't have enough time, we don't have enough money. Our work schedule is crazy. We don't have enough support. However, when you realize that your lack of progress & lack of consistency are more about your internal conditions than your external ones, you're in a major place of power. Your internal conditions include your thoughts, words, attitude & perspective, to name a few. In today's episode, we're diving into the how of this. How, exactly, do we do this work to change our internal conditions? I've got you covered! Tune in! https://primalpotential.com/494/ Resources: Join the Summer 2018 Motivation Mixup Hop on the wait list for the Fall 2018 12 Weeks To Transformation New to Thrive Market? Register through this link and you'll save an additional 25% on your first order and get a free 30-day trial membership! Follow me on Instagram to see my routine meals & workouts
6/25/201837 minutes, 30 seconds
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493: What Is CBD?

What is CBD? Does it get you high? Can it get you high? CBD refers to cannabidiol and is a non-psychoactive component of cannabis. Not only does CBD not make you feel "high", it actually can block the "high" triggered by the psycho-active component, THC. The reason we're looking at CBD is due to it's anti-inflammatory, anti-anxiety and endocrine-supporting properties. We'll talk about what CBD is, what it isn't, how it works, the body systems it influences and how it can be used. https://primalpotential.com/493/ Resources: Join the 2018 Modified Summer Session Hop on the wait list for the fall 2018 12 Weeks To Transformation Mary's Nutritionals Give Thrive Market a try! Make sure to register through thrivemarket.com/primalpotential so you can save an extra 25% on your first order and get a free 30-day trial membership! Products mentioned in today's episode: Dang Unsweetened Coconut Chips Nutiva MCT Oil Follow me on Instagram
6/21/201837 minutes, 41 seconds
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492: EMPOWER

Today's episode is a hybrid - part book club episode, part manifesto on your ability, independent of all circumstances, to create change. I read an amazing book called You Are The Placebo and it came to mind immediately when I got a couple of critical comments about episode 490 of the podcast. That episode garnered over 400 emails, text messages, direct messages & social media comments from people who found it helpful and inspiring. It also garnered two critical comments from listeners. Both felt they needed to inform me that depression isn't a choice. Interestingly, I agree and never said it was. I do, however, believe that in every circumstance, we DO have power to create change. That is what we are diving into, especially the science behind our thoughts, in today's episode. This is, without question, one of my favorite recent episodes! Don't miss it! https://primalpotential.com/492/ Resources: Get on the wait list for the Fall 2018 12 Weeks To Transformation You Are The Placebo Episode 490: Joy, Pain, Progress & Depression Follow me on Instagram
6/18/201845 minutes, 6 seconds
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491: 10 Life Lessons I Learned In The Gym

Getting out of debt changed my life. I had no idea that working towards a financial goal would have such a profound impact on health, motivation and fitness, but it did. Some of the biggest lessons I've learned in life came from getting out of debt. The same is true of working out. Building a habit of going to the gym and embracing fitness has taught me lessons about hard work, consistency and stepping out of my comfort zone. Many of these lessons have come directly from CrossFit and while they were learned in the gym, they've changed my life outside of the gym! https://primalpotential.com/491/ Resources: Get on the wait list for the 2018 Fat 12 Weeks To Transformation Episode 035: Fitness For Fat Loss Episode 189: Facts About Fitness Trackers & Heart Rate Monitors Episode 160: Fat To Fit - Fitness Episode 215: 6 Ways To Get More Out Of Your Workout Episode 408: Incorporating Fitness & Staying Motivated Follow me on Instagram
6/14/201835 minutes, 32 seconds
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490: Joy, Depression, Pain & Progress

Change can be hard. It can be frustrating. It can feel lonely. For much of my life I felt exhausted by work I hadn't even yet done...I felt like the road ahead of me was impossible. I have no doubt that those feelings contributed to depression & isolation. I could absolutely still choose that perspective. I could choose to upset myself by fixating on what I don't yet have, on how far I have to go, on the gap between where I am and where I want to be and the work I'll have to do to change. Fortunately, I choose a dramatically different perspective and my new perspective makes change dramatically easier and prevents me from experiencing depressive symptoms. Like many of you, I've been moved by the recent high profile celebrity suicides. In today's episode, I'm talking about pleasure, pain, joy and depression. Even if depression isn't something you're struggling with, this episode might help you help someone you love. I hope you'll listen. https://primalpotential.com/490/ If you or someone you know needs assistance, don't hesitate to reach out to the suicide prevention hotline. More information can be found here. Resources: Hop on the wait list for the fall 2018 12 Weeks to Transformation! Follow me on Instagram
6/11/201823 minutes, 26 seconds
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489: The Most Important Nutrition Strategy

There are hundreds of fat loss strategies. Many of them are nutrition strategies. There are also mindset strategies, lifestyle strategies and fitness strategies. In today's episode, we're taking a tactical look at the most important & effective nutrition strategy for both fat loss and energy. This strategy will not only support your fat loss goals but also your overall health, your body's inflammatory response, your hunger, cravings, mood and energy levels. Don't miss this one. https://primalpotential.com/489/ Resources: Get on the wait list for the Fall 2018 12 Weeks To Transformation Episode 316: Wired To Eat Episode 195: Golden Rules of Carbs & Fat Loss Robb Wolf: Wired To Eat The blood glucose monitor I use Follow me on Instagram New to Thrive Market? Register via thrivemarket.com/primalpotential to save 25% on your first order and get free shipping! You'll also get a free 30-day trial membership.
6/7/201851 minutes, 4 seconds
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488: It's Time We Have A Hard Conversation

Friends, I am really excited for today's episode! If you are struggling to stay motivated, this conversation about change being hard versus not changing being hard is one you need to hear. Is it really hard or is it an easier life that is simply unpracticed & unfamiliar? That's what we're exploring today! Don't miss it! https://primalpotential.com/488/ Resources: Hop on the wait list for the Fall 2018 12 Weeks To Transformation! Follow me on Instagram
6/4/201820 minutes, 57 seconds
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487: How To Challenge Yourself (Today)

It is so important to challenge yourself & step out of your comfort zone. If you want to create change in your life, you have to create change in your choices. In today's episode, I'm introducing 5 ways you can challenge yourself today, this week and this month. Plus, I'm doing a giveaway to encourage you to embrace these challenges (with a great attitude!) To be eligible to win a Thrive Market or Amazon giftcard, you'll need to do the follow prior to June 15th 2018: Follow @elizabethbenton on Instagram Tag @elizabethbenton in a post of a screenshot of or quote from your favorite Primal Potential podcast episode Include in the caption the way you successfully challenged yourself for a day or week If you want to give Thrive Market a try, make sure to register though thrivemarket.com/primalpotential so you can save 25% and get free shipping on your first order plus a free 30-day trial membership! To join the wait list for the Fall 2018 12 Weeks to Transformation, please click here. https://primalpotential.com/487/
5/31/201826 minutes, 34 seconds
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486: Elizabeth, What Motivates You?

We've been talking a lot lately about this idea of your personal brand and rebranding yourself in a way that raises your performance to a higher standard. In episode 480 I introduced the idea for a Primal Potential rebrand and in episodes 481, 484 and 485 I shared some of my Masters Club clients rebrands. Those episodes generated a TON of enthusiasm & excitement as well as a bunch of questions. In today's episode, we're answering those questions including: Elizabeth, what's your brand? What motivates you? We'll also tackle on some seemingly unrelated questions about working out, the microbiome and how frequently we indulge. https://primalpotential.com/486/ Resources: Join the wait list for the Fall 2018 12 Weeks To Transformation Give Thrive Market and their new meat & seafood boxes a try! Register through thrivemarket.com/primalpotential to save an extra 25% and get free shipping on your first order. Plus, you'll get a free 30-day trial membership! Follow me on Instagram
5/28/201835 minutes, 2 seconds
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485: Hipocrisy, Body Shame & Dying On The Inside

This episode is explicit. This is a real conversation with a client who has struggled with body shame, self-criticism and simply being unkind to herself. While working on a personal rebrand, we have a candid conversation about where she has held her treatment of others to a different standard than the one she has for herself. It's not right. More than that, it's taking joy from her life and causing her pain. Most importantly: it's self-inflicted which means she can create a change right now. If you are sensitive to strong language, this isn't the right episode for you. If you're ready for a bit of fire and truth, take a listen! https://primalpotential.com/485/ Resources: Follow me on Instagram Get on the wait list for the Fall 2018 12 Weeks To Transformation
5/24/201823 minutes, 31 seconds
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484: Proudly Disciplined

Last week, I had a powerful call with one of my Primal Potential Masters Club friends. We were talking about how she wanted to rebrand herself. We're doing this to give us a great sense of certainty & direction that will help in all our many moments of decision making. Hotel behemoth MGM recently decided to rebrand themselves. In their video, they clarify their new brand: "We're not in the hotel business. We're in the holy sh*t business". Having that clarity in their brand makes all their decisions easier. As they decide what should be in their lobby, what the guest rooms should look like, what their restaurants should serve and which books they should act, they will be guided by their brand: we are in the holy sh*t business. So, those of us in the Primal Potential Masters Club are doing the same. Today, I'm sharing with you one of those conversations. I know you're going to love it! https://primalpotential.com/484/ Resources Watch that MGM commercial - it's going to fire you up! Episode 480: Transformation Is Now Follow me on Instagram
5/21/201820 minutes, 49 seconds
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483: That's Not Relevant!

What are the narratives you escape to that have nothing to do with what you're trying to achieve and where you're trying to go? In today's episode, we're pointing out where you're giving your energy & thought that simply isn't relevant. It's either attaching you to a problem or past pattern or it's keeping you from stepping into the solution. If you're struggling to get out of your head, out of your way and make consistent progress towards your goals, you don't want to miss today's short episode! https://primalpotential.com/483/ Resources: Get on the Wait List for the Fall 2018 12 Weeks To Transformation Follow me on Instagram
5/17/201827 minutes, 3 seconds
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482: How The Microbiome Determines Your Health

We have more bacterial cells than human cells. We have more bacterial DNA than human DNA. There is no question that our microbiome has a massive impact on every single aspect of health. If there is an issue with your bacterial diversity or quantity, it will have an impact on your health. The bacteria, viruses and fungi that make up your microbiome play a massive role in digestion, metabolism and body composition, but that's not all. They are a major player in immunity, mood, cognitive ability, heart health, inflammation and more. In today's episode we're looking deep into the impact of the microbiome and what we can do about it! https://primalpotential.com/482/ Resources: Get on the Wait List for the Fall 12 Weeks to Transformation!  Episode 055: Probiotics for Health & Fat Loss Episode 432: How Your Microbiome Can Help You Burn Fat Q&A 7: Cholesterol Is Not the Culprit 075: How Much Fat Is Too Much Fat? 325: Which Fats To Avoid & Why 424: Dietary Fat & Blood Lipid Concerns Episode 048: Leverage Your Genes To Fit In Your Genes 046: Water Filters & Hydration Want to give Thrive Market a try? Register through http://thrivemarket.com/primalpotential to get free shipping and save 25% on your first order and get a free 30-day trial membership! Follow me on Instagram
5/14/201854 minutes, 23 seconds
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481: You Don't Lose Your Way

As I shared in episode 480, I'm working to help my Master's Club clients create new personal brands. It's an amazingly fun project & today I'm sharing a bit of it with you! One of my clients felt that she needed more control. The thing is, we already have all the control we need. There is, however, a difference between having control and taking control. Listen to the episode for more! https://primalpotential.com/481/ Resources: The MGM commercial Episode 480: Transformation Is Now Follow me on Instagram
5/10/201823 minutes, 4 seconds
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480: Transformation Is Now

It's not about becoming someone different. It's about, in any moment, choosing to BE different. Choosing something different. Transformation is later. It's not after weight loss. It's not down the road. It's a choice you make in every moment. I don't want to give a long intro to this episode. Simply, you need to hear it. Make the time. It matters. https://primalpotential.com/480/ Resources: Join the wait list for the Fall 2018 12 Weeks To Transformation group coaching program! Follow me on Instagram  
5/7/201821 minutes, 3 seconds
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479: Personal Empowerment

Today, I'm talking to you. Not a group of you, just you. You are capable of infinitely more than you think you are. In every situation, you are response-able. You are able, in any moment, to choose a strong, positive response. I'm sharing this with you today, in this way, so you have this as a tool in your toolbox when you need it most. Enjoy! https://primalpotential.com/479/ Resources: The wait list is now open for the Fall 2018 12 Weeks To Transformation coaching group! Hop on the list now to learn more and get the first opportunity to apply & enroll! Want more motivation? Episode 284: The Year Of You Cinco De Mayo Meal New to Thrive Market? Register through thrivemarket.com/primalpotential to get free shipping and an extra 25% off your first order! Plus, you'll get a free 30-day trial membership!
5/3/201818 minutes, 41 seconds
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478: EB Answers MORE Of Your Questions

Today I'm answering YOUR questions! I really see this as OUR show and one of my primary objectives is to give you want you need. I want to help you overcome your challenges and excuses. I want to help you make progress towards your goals. One of the ways I can do that is by addressing what's on your mind and what's going on in your life. In today's episode, I'm answering questions you've sent in, including: How do you stay motivated after you've made considerable progess? What are your fears? Do you need to eat every 2-3 hours to maintain blood sugar? I really struggle with moderation. Is it possible to change that mindset or is that just the way I am? Do you ever have a bad day? What does that look like? What are your personal tools for persevering in a negative environment? Don't miss this episode! Make sure to let me know if you have questions! https://primalpotential.com/478/ Resources:  Join the Fall 2018 12 Weeks To Transformation Wait List 5 Mindset Shifts That Changed My Life Part 1 5 Mindset Shifts That Changed My Life Part 2 5 Mindset Shifts That Changed My Life Part 3 5 Mindset Shifts That Changed My Life Part 4 5 Mindset Shifts That Changed My Life Part 5 Follow Me On Instagram
4/30/201840 minutes, 1 second
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477: EB Answers Your Questions

Today I'm answering YOUR questions! I really see this as OUR show and one of my primary objectives is to give you want you need. I want to help you overcome your challenges and excuses. I want to help you make progress towards your goals. One of the ways I can do that is by addressing what's on your mind and what's going on in your life. In today's episode, I'm answering questions you've sent in, including: What's my love language? What are my go-to snacks? What are my pet peeves? What's my approach to pre and post workout nutrition? What are the 3-5 changes I'd make immediately if I was diagnosed with type 2 diabetes? If you have questions you'd like me to weigh in on or topics you want my take on, go ahead and leave them in the comments or shoot me an email! I'll be doing a part 2 episode soon! https://primalpotential.com/477/ Resources: Get on the wait list for the Fall 2018 12 Weeks To Transformation The 5 Love Languages by Gary Chapman Lumberjack Coffee Co 046: Water - What You Need To Know for Health & Fat Loss Jessie Mundell - To Birth & Beyond Brazil Nuts from Thrive Market* Episode 476: Food as Medicine - Brazil Nuts Almonds from Thrive Market* Cashews from Thrive Market* Artisana Coconut Butter from Thrive Market* *If you want to give Thrive Market a try, make sure to register through the URL thrivemarket.com/primalpotential so you can get free shipping & save an extra 25% on your first order! You'll also get a free 30-day trial membership!
4/26/201838 minutes, 37 seconds
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476: Food As Medicine

"Let food be thy medicine & medicine be thy food" ~ Hippocrates Today we're taking a look at another food that can deliver medicinal benefis. Brazil nuts, largely because of their high selenium content, have a huge impact on thyroid health & inflammation. Beyond that, they can improve sperm production & motility, increase HDL cholesterol and combat depression! Guess what? Brazil nuts aren't actually nuts! They are seeds from a larger nut. I had no idea!! The nut looks a lot like a coconut and inside are encapsulated seeds - the things we consider brazil nuts! Tune in to hear who should eat some brazil nuts, who shouldn't, what you want to look for when you're buying them and how many is too many! https://primalpotential.com/476/ Resources: 450: Food As Medicine - Coconut 458: Food As Medicine - Turmeric 466: Food As Medicine - Sulfur Thrive Market: Brazil Nuts New to Thrive Market? Make sure to register through thrivemarket.com/primalpotential so you can get free shipping and save an additional 25% on your first order! You'll also get a free 30-day trial membership! Follow me on Instagram
4/23/201826 minutes, 53 seconds
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475: Mind The Truth That Moves You Forward

I don't watch much television but I really enjoy Showtime's Billions. On a recent episode, Wendy Rhoades, an in-house psychiatrist for a prominent hedge fund, is counseling a one of the firm's executives. The executive is struggling because the firm profited from a major disaster. It was a moral struggle and a question of right and wrong. Wendy was clear & direct. She said, when you're here, "mind the truth that makes you money". I paused the show and wrote it down. We find ourselves in all sorts of true moments. We want the cookies. A second glass of wine would taste amazing. We're tired. All true, right? There are truths that take us in all directions. Truths that keep is where we are. Truths that move us forward. Truths that take us further from our goals. In today's episode we're riffing off that idea from Billions: mind the truth that moves you forward. Don't miss this motivational minisode! https://primalpotential.com/475/ Resources: Breaking Barriers What is Breaking Barriers? Follow me on Instagram Want to give Thrive Market a try? Make sure to register through thrivemarket.com/primalpotential so you can save an extra 25% on your first order! Plus, you'll get free shipping on that initial order and a free 30-day trial membership!
4/19/201819 minutes, 29 seconds
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474: Carb Spillover

Want to know how to eat carbs without getting fat? Today's episode is all about what happens when you eat carbs and strategies for eating them in a way that reduces the chances they'll be converted to & stored as fat. Plus, we'll talk about the common mistakes that create an internal environment where even small amounts of carbs you consume are converted to & stored as fat. Carbs aren't bad. That's just not true. The flip side of that is that they are not an essential fuel source, despite what you might have heard. They are, however, quite yummy and can be enjoyed in a way that doesn't lead to weight gain. We're clearing all this up in today's episode so don't miss it! https://primalpotential.com/474/ Resources: Q&A 2: What's Your Carb Tolerance 170: 3 Ways To Improve Your Carb Tolerance 199: 3 Stages of Carb Intolerance 009: Carb Spillover 378: Is High Protein Metabolically High Carb? Follow Me On Instagram Are you on the free VIP email list?! Click here to join for recipes, motivation and strategies for taking your life & health to the next level!  
4/16/201850 minutes, 8 seconds
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473: Performance On Demand

Do you ever read something that makes you immediately level up your actions or effort? I sure do and I love it when that happens! I'm no longer intrigued by things that sound nice. I'm only intrigued by things I can act on immediately. I'm intrigued by things that help me improve what I do & how I act. My mind is full of ideas. I think we need to know less but do more.  Today's episode is about something that moved me to action and immediately increased my effort. It's an Instagram post from CrossFit athlete Dan Bailey. After injury and surgery, here's what he had to say:  "Currently a little over 3 weeks out from surgery after rupturing my quad tendon. Still pretty swollen but it’s getting better every week. Progress isn’t measured in lbs and kilos but centimeters of knee flexion and reduction in swelling (that and setting a goal to bench 4 wheels). Everyday starts with a POD attitude (performance on demand @tosh.crookedbutterfly) meaning, this is the best your going to feel today, even though your knee looks like a softball, that doesn’t really matter, performance is still demanded, so what can you do mentally, physically and spiritually to increase your work capacity? I’d be lying if I said this is what happens everyday but it’s what I shoot for." What can you do mentally, physically & spiritually to increase your work capacity? This challenged me and made my day better. Today's episode will do the same for you. Take a listen!  https://primalpotential.com/473/ Resources Breaking Barriers Episode 284: The Year of You Follow me on Instagram Are you on the free VIP list? Jump on it! 
4/12/201821 minutes, 37 seconds
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472: Change Your Mind

If you want to change your body, you have to change your mind. Your thoughts and perspectives drive your choices & too many people are trying to white-knuckle improved choices without making the adjustment that truly drives change: changing your mind. In today's episode we're talking about making a shift away from a serious detractor from success: searching for solutions outside yourself. It's a distraction and your journey becomes about everything and everyone other than YOU. https://primalpotential.com/472/ Resources: Episode 391: Motivation Masterclass Episode 464: The Most Important Thing Episode 284: The Year Of You Make sure you're on the free Primal Potential VIP list! Don't miss a single moment of motivation, strategy or a great fat loss recipe! Follow me on Instagram
4/9/201815 minutes, 12 seconds
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471: 4 Major Nutrition Misconceptions

We live in the information age. Anyone with an opinion can share it with the world and that has led to some major nutrition misunderstandings. Some of these keep us from losing weight, make change harder or keep us from taking action. We're clearing them up today! We're tackling a whole bunch of topics including: Why eating every few hours isn't needed to "keep your metabolism going" Why urinary ketones might not reflect ketosis Misleading information about muscle loss when fasting Make sure you're on the free VIP email list so you don't miss out on motivation, recipes and success strategies! https://primalpotential.com/471/ Resources Episode 469: Is Extended Fasting Healthy? Episode 470: Anti-Aging Strategies for Fat Loss Keto Mojo Blood Ketone Monitor Follow me on Instagram Give Thrive Market a try! When you register though thrivemarket.com/primalpotential you'll save an extra 25% + get free shipping on your 1st order. But that's not all! You'll also get a free 30-day trial membership.
4/5/201832 minutes, 49 seconds
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470: Anti-Aging Strategies For Fat Loss

It's another book club episode! Today we're diving into anti-aging strategies for fat loss & health inside Naomi Whittel's book Glow 15. If you want to feel better, have more energy, look younger, live longer and burn fat, listen to this episode and then go grab the book! https://primalpotential.com/470/ Resources: Glow 15 by Naomi Whittel Episode 466: Food As Medicine - Sulfur Episode 469: Is Extended Fasting Healthy Follow me on Instagram Episode 137: Always Hungry Episode 195: Golden Rules of Carbs & Fat Loss
4/2/201832 minutes, 41 seconds
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470: Anti-Aging Strategies For Fat Loss

It's another book club episode! Today we're diving into anti-aging strategies for fat loss & health inside Naomi Whittel's book Glow 15. If you want to feel better, have more energy, look younger, live longer and burn fat, listen to this episode and then go grab the book! https://primalpotential.com/470/ Resources: Glow 15 by Naomi Whittel Episode 466: Food As Medicine - Sulfur Episode 469: Is Extended Fasting Healthy Follow me on Instagram Episode 137: Always Hungry Episode 195: Golden Rules of Carbs & Fat Loss
4/2/20180
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469: Is Extended Fasting Healthy?

Is extended fasting healthy? Will it put you in starvation mode, lower your metabolism and make you burn muscle? What are the benefits of extended fasting? Who should do it? Who shouldn't? What are the benefits? How do you do it? What can you eat? What can't you eat? How long should a fast be? Is 1 day enough? How long do I have to fast to get benefits? So many questions about extended fasting and we're tackling them today! Plus, I'll be sharing details of my recent 7 day fast including why I did it, how I felt, what benefits I experienced, if I'd do it again and how I broke my fast. If you're curious, interested or even skeptical, make sure to check out this episode! https://primalpotential.com/469/ Resources: The Complete Guide To Fasting by Dr. Jason Fung & Jimmy Moore Pink Himalayan Sea Salt from Thrive Market EPIC Bone Broth If you decide to give Thrive Market a try, make sure you go through the link: thrivemarket.com/primalpotential because you'll save an additional 25% + get free shipping on your first order AND you'll get a free 30-day trial membership! Follow me on Instagram!  Join 12 Weeks To Transformation! 
3/29/20181 hour, 2 minutes, 40 seconds
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468: 3 Ways To Make Change Easier NOW

The other night I hosted a free, live webinar to share 3 specific changes you can make TODAY to make creating change in your life easier. The reality is, we're making it too hard. Maybe we don't even realize there's an easier way, but there is. If you take the time to listen, I have no doubt you'll make faster progress and it will feel like less of a struggle or fight against yourself. https://primalpotential.com/468/ Resources: Watch the video here Join the Spring 12 weeks to transformation!  Follow EB on Instagram
3/26/20181 hour, 8 minutes, 46 seconds
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467: Tackling This Huge Problem

One of my favorite parts of my 12 week coaching groups is when I get to chat on the phone with people, talk about where they are at and collaborate on creating solutions. Last week I had a powerful conversation about how our thoughts & words are like a compass - the point us in a given direction. We can really accelerate our progress when we consider the direction in which a given thought or declaration points us. In this conversation, my client shared that she was often writing in her journal, "The day is already off to a bad start." Given that all declarations are directional and that declaration is a compass - which direction does that declaration point to? Certainly not the way she wants to go... I think you're really going to enjoy this conversation! https://primalpotential.com/467/
3/22/201817 minutes, 35 seconds
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466: Food As Medicine

Ready for another Food As Medicine episode? I'm really psyched for this one because I'm VERY passionate about sulfur-rich veggies like brussels sprouts & broccoli. I have no doubt that they have transformed my health. Today we are talking about everything from skin health to metabolism, detoxification, hormones, arthritis & asthma. Plus, we'll go into how you can make these veggies super delicious if you're not usually a big veggie fan. https://primalpotential.com/466/ Resources: Register for the Making Change Easier webinar! Follow me on Instagram Food as Medicine: Coconut Food as Medicine: Turmeric Join the free Primal Potential VIP email EB's Cabbage Salad Bowl Previous episode: Carbohydrate Spillover Previous episode: Carbohydrate Tolerance Q&A 7: Cholesterol Is Not The Culprit 075: Cholesterol Myths  
3/19/201843 minutes, 21 seconds
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465: When Circumstances Challenge Choices

There is no circumstance that takes away your ever-present super power: the power of choice. No matter how much time you have, how much stress you're under, how upset you are or how inconsistent your past has been, you still hold the transformative power of choice. It's always with you. In today's episode we're talking about a major barrier to change: elevating your circumstances, diminishing yourself and convincing yourself that you are small & powerless in the face of things that happen to and around you. It's just not true. Today, we're taking your power back. Today, you'll refuse to diminish yourself and step into your power. https://primalpotential.com/465/ Resources: Work with EB this Spring! Episode 447: The Power of Convincing Shop at Thrive Market! 
3/15/201823 minutes, 53 seconds
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464: The Most Important Thing

The other day I listened to Dan Heath share a story about college professors. It really moved me & inspired this episode. Here's a quick summary of the story he told. A group of college professors were asked what one or two things they'd want their students to remember 10 years later. Of all the things they'd teach, what was most important that they carry with them, understand or know how to do years into the future? The professors all shared their answers. Then, they were asked what percentage of their syllabus was dedicated to teaching that thing. Very little, it turned out. Not nearly enough. I thought about that question. If there was ONE SINGLE THING I could impress upon you guys with my podcast, one single skill, habit or mindset that I could guarantee you mastered and carried with you, what would it be? Today, I'm sharing that thing with you. I'm also promising to talk about & teach this thing much more regularly. Enjoy the episode! If you have questions or there are parts of it you want me to go more deeply into, make sure to leave a comment! https://primalpotential.com/464/ Resources Join the wait list for the Spring Fat Loss Fast Track! Want to give Thrive Market a try? Register through the link thrivemarket.com/primalpotential & you'll save an extra 25% + get free shipping on your first order! Follow me on Instagram The Power of Moments by Chip & Dan Heath
3/12/201829 minutes, 31 seconds
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463: Maintenance, Plateaus & Shame

Just because you could lose more weight or you want to lose more weight, doesn't mean you're a failure if you aren't seeing results.  We need to stop being ashamed of maintenance or plateaus.  We need to see them as critical parts of the process that shouldn't be fought or rushed.  One of the best ways to ensure the change you've worked hard to create is permanent is to prove your ability to maintain it. Periods of maintenance can & should happen along the path to progress.  Furthermore, it's beyond okay if weight loss isn't your objective at all times. You can have other priorities while you hold the line.  I am super fired up to share today's episode with you. You've got to take a listen!  https://primalpotential.com/463/ Resources:  Join the wait list for the Spring 2018 Fat Loss Fast Track Follow me on Instagram
3/8/201821 minutes, 34 seconds
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462: How I Transformed My Travel Habits

My travel habits used to be a complete nightmare. I'd binge in airports, overeat on roadtrips and justify every indulgence because I was out of my normal routine. All the while, I'd make myself empty (yet well intentioned) promises about how "on point" I'd be when I returned home. I'd return home from vacations, business trips or road trips feeling exhausted, defeated and tremendously disappointed in myself. I was both physically & emotionally heavier than when I had left. Because of this habit, I feared travel. I felt like it was impossible to make progress towards my goals, impossible to avoid derailing, when I was away from home. But, I successfully transformed my travel habits & in today's episode I'm going to share with you the steps I took to create the change. https://primalpotential.com/462/ Resources: Get on the wait list for the Spring 2018 Fat Loss Fast Track! Avoiding Travel Trainwrecks Part 1 Artisana Coconut Butter Travel Packets Follow me on Instagram!
3/6/201836 minutes
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461: Travel Tips To Avoid Trackwrecks

I used to fear travel. For me, based on my past experiences, travel was a time for overeating, overindulging, and making all sorts of pledges about how I'll "get serious" when I return home. I'd return exhausted, frustrated, feeling bad about my body and completely overwhelmed by all the changes I wanted to make. In the past few years, I have transformed my travel habits. Over the next two episodes I'll share how I made those changes (without restriction, deprivation or missing out) and I'll also address some of your biggest travel fears & frustrations. Thanks to everyone who shared questions and struggles for this episode! https://primalpotential.com/461/ Resources: Get on the wait list for the Spring Fat Loss Fast Track! Here are the products I mentioned I travel with from Thrive Market. If you give them a try, register through the URL thrivemarket.com/primalpotential so you can save an extra 25% and get free shipping on your 1st order. You'll also get a free 30-day trial membership! Artisana Coconut Butter Travel Packs Phat Fudge EPIC Bars: Bison Almond Cranberry
3/3/201836 minutes, 38 seconds
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460: This Will Rub You The Wrong Way

Why is it that we hold others to higher standards than those to which we hold ourselves? Why is it unacceptable for others to break promises to us but we let ourselves off the hook for it every day? Is it not a little hypocritical to demand change from others before demanding it of ourselves? Today's episode is short and powerful. I hope you'll take a listen and then take action. https://primalpotential.com/460 Resources: Join the Wait List for the Spring 2018 Fat Loss Fast Track What is Breaking Barriers Check out Thrive Market! Curious about Butcher Box? Shop through Butcher Box Follow me on Instagram
3/1/201817 minutes, 29 seconds
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459: EB Talks Mindset

Last week I was interviewed about the role of mindset - the way we think and make decisions - in our quest to create change.  I talked about the most common mistakes I see that hold people back and some simple strategies to overcome them. Plus, I talk about my journey, my childhood and how I created massive change and improvement in my own life.  When the full interview becomes available, I'll be sure to share on Instagram where you can find it. For now, this episode is a great one!  https://primalpotential.com/459 Resources Join the Fat Loss Fast Track Spring 2018 wait list! Ready to change your mindset and make massive change? Enroll in Breaking Barriers - the self-guided e-course on overcoming self-limiting beliefs and getting out of your own way! What is Breaking Barriers?
2/27/201833 minutes
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458: Food As Medicine - Turmeric

I am beyond excited for this 2nd episode in the Food As Medicine series of the podcast! Today we are talking about turmeric and it's active components, curcuminoids. Curcumin has long been used to fight inflammation but it does so much more than that! We'll explore the role of turmeric in cell health, inflammation, skin health, depression, cognitive function and more! We'll differentiate between turmeric root and turmeric powder, talk about how to identify a quality supplement and I'll even share a few recipes. https://primalpotential.com/458/ Resources: Get on the wait list for the Spring Fat Loss Fast Track! Food As Medicine - Coconut Tomato & Turmeric Shot Blend 1 tsp of tomato paste with 1 cup hot water and 1/4 inch peeled turmeric root Tomato & Turmeric Root Soup Puree the following ingredients: 2 cups water 1 clove roasted garlic 1 inch peeled turmeric root 1 6 oz can tomato paste Here's the tomato paste I get from Thrive Market. If you register through the link thrivemarket.com/primalpotential you can save 25% on your first order and get free shipping and a free 30-day trial membership! Other turmeric products from Thrive Market: Golden Milk Adaptogen Blend
2/24/201841 minutes, 15 seconds
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457: Becoming A Warrior

We've become too passive in our own lives. We go with the flow instead of stepping up to be in charge of the journey. Today's episode is a call to be warrior in your own life. It's a call to stop being a victim of your circumstances, to stop acting as if stepping into your potential is a burden or a chore - it is the purpose of your life and the path to a much more fulfilling version of yourself. Here's to becoming a warrior! https://primalpotential.com/457/ Resources: Breaking Barriers - Overcoming Emotional Eating The Emperor's Handbook - Marcus Aurelius Meditations - Marcus Aurelius 21 Day Sugar Detox Salmon Cakes Recipe Butcher Box Thrive Market Follow me on Instagram  
2/22/201823 minutes, 4 seconds
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456: The Most Random Episode There Ever Was

Two completely random things inspired me this week. They reminded me of how I'm probably the least likely person on the planet to end up with a podcast about fat loss. My journey has been hard. It's been full of struggle. And yet, I'm here. "A bird doesn't sing because it has an answer, it sings because it has a song" ~ Mike Posner I hope you'll take a listen to this inspired episode about my heart, my mission and my passion. https://primalpotential.com/456/ Resources: Breaking Barriers
2/20/201822 minutes, 5 seconds
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455: Raw Foods Right & Wrong

For the past couple weeks, I've been challenging myself to eat more raw vegetables. I wanted to see if there was an impact on my digestion and my energy levels. There has been. In today's episode I'm going to talk about the pros & cons of raw vegetables, which ones you should eat raw and which ones are best prepared cooked (from a nutritional standpoint). I'm going to share the changes I've made recently, specifically how I'm incorporating raw vegetables and what benefits I've noticed. I hope you enjoy the episode! https://primalpotential.com/455/ Resources: Cabbage Salad Bowl Register for Thrive Market via thrivemarket.com/primalpotential to save an additional 25% and get free shipping on your first order (and a free 30-day trial membership!) Phat Fudge via Thrive Market Phat Fudge via Amazon Vitamix Blender
2/17/201838 minutes, 14 seconds
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454: Meditation, Weight Loss, Focus & Motivation

What does meditation have to do with weight loss? Anything? I say with strong conviction: a lot! First and foremost, meditation decreases cortisol levels. Chronically elevated cortisol levels impair decision making, increase hunger, increase cravings, impair sleep and blunt insulin responsiveness. But: meditation takes time. It's hard. Most people suck at it. Those are the most common objections I hear. If you've ever had those frustrations or if you've wondered about meditation, you will want to hear this episode! https://primalpotential.com/454/ Resources: Primal Potential Episode 453: The Impact of Stress Learn more about Transcendental Meditation or find an instructor near you Guided meditation with Tara Brach Headspace Insight Timer Follow me on Instagram
2/15/201848 minutes, 37 seconds
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453: Change THIS For Fat Loss & Longevity

Two of the biggest threats to your metabolism & overall health are chronic stress and overeating. Interestingly, chronic stress drives overeating and overeating creates additional stress. It's what's known as a "feed forward" cycle. In today's episode we're talking about how stress (physical and emotional) drives appetite and cravings while impairing your ability to make sound decisions. Most importantly, we'll be talking about dietary and lifestyle changes you can make to not only reduce the chronic stressors in your life but also improve your response to them. https://primalpotential.com/453/ Resources: The wait list for the Spring Fat Loss Fast Track is now open! Joovv Light Life Flo Magnesium Oil To give Thrive Market a try, use the URL thrivemarket.com/primalpotential to save an additional 25% on your first order, get free shipping on that initial order and get a free 30-day trial membership! Subscribe to Primal Potential Daily Bites and listen to the daily messages on your Echo or Dot!
2/13/201843 minutes, 50 seconds
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452: Creating A Life You Don't Need To Escape

Earlier in the week, I shared a post on Instagram that got a lot of people talking. It said: create a life you don't need to escape from. I dove deeper into this idea that you need to create a life you don't want or need to escape from on the blog, but many people requested that I go even deeper on the podcast, and that's what we're doing today! https://primalpotential.com/452/ Resources: Join the wait list for the Spring Fat Loss Fast Track Follow me on Instagram On The Blog: I Refuse...
2/10/201823 minutes, 33 seconds
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451: Instead of Willpower, Use This...

The other night, I was sitting on the couch around 8pm and all I could think about was that I wanted some chocolate. I was actively talking myself into it, making a case for it, justifying it (successfully) and planning what I would get & where I would get it. Suddenly, I realized that just like I could talk myself into wanting chocolate, I could talk myself into not wanting it. I didn't have to rely on self-discipline or willpower, but I could simply make a case for why I didn't want it. In today's episode I'll show you exactly how I did that and how you can use this approach - willpower & self-discipline not required! https://primalpotential.com/451/ Resources: Subscribe to the Primal Potential Daily Bites Alexa Skill! Follow me on Instagram! To save on coconut products through Thrive Market, make sure you register through the URL thrivemarket.com/primalpotential - that way you'll save an additional 25% on your first order plus get free shipping and a 30-day trial membership! Thrive Market: Spectrum Organic Unrefined Coconut Oil Thrive Market: Artisana Coconut Butter Packets Thrive Market: Coconut Milk
2/8/201831 minutes, 22 seconds
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450: Food As Medicine

I'm excited to kick off a new series on the podcast: Food As Medicine! Every couple of weeks I'll be featuring one food or ingredient and sharing it's medicinal benefits! This series is in no way meant to replace Western medicine but there is absolutely room for both approaches! In today's episode, we're talking about the medicinal benefits of coconut. Don't miss it! https://primalpotential.com/450/ Resources: Subscribe to the Primal Potential Daily Bites Alexa Skill! Episode 446: Bulletproof Coffee & MCTs Coconut Oil & C Diff Coconut Oil & Staph Fatty Acids As Antimicrobials Fatty Acids & Breast Milk Fatty Acids & Candida MCTs & Mastitis A Review Of MCT Mechanisms
2/6/201835 minutes, 36 seconds
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449: Raise The Bar

Tough love episode coming at you! It's time to raise the bar, expect more from yourself and finally get beyond that struggle you've been working on for far too long! https://primalpotential.com/449/ Resources: Wait List for the Spring Fat Loss Fast Track is now open! How to subscribe to Primal Potential Daily Bites Follow me on Instagram!
2/3/201818 minutes, 14 seconds
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448: Food Versus Drink

Instead of differentiating between food & drink, what if you saw them both as fuel? That glass of wine is fuel. Does your body need fuel? What happens when you give your body excess fuel? It has to be stored. In today's episode I'm taking you inside my inbox to hear a response to a listener who is differentiating between her food choices and her drinking choices. https://primalpotential.com/448/ Resources: The wait list for the Spring Fat Loss Fast Track is now open!  Episode 445 - Using Values To Create Change Episode 329: A Case Against Counting Calories Episode 062: 4 reasons Calorie Counting Doesn't Work How to subscribe to Primal Potential Daily Bites Follow me on Instagram!
2/1/201812 minutes, 30 seconds
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447: You Can Convince Yourself Of Anything

You can convince yourself of nearly anything. In fact, everything you believe, you've convinced yourself of through your thoughts, attention & actions. In today's episode, we're exploring how you can turn this into an unstoppable force to help you create change & crush your goals. It's a short episode you won't want to miss! https://primalpotential.com/447/ Resources: The wait list for the Spring Fat Loss Fast Track is now open!  How to subscribe to Primal Potential Daily Bites Here's a link to those NUCO Coconut Wraps. I purchase them from Thrive Market because that's where I get the best prices. If you want to give Thrive Market a try, go through the URL thrivemarket.com/primalpotential so you can save 25% and get free shipping on your 1st order, plus a free 30-day trial membership! Follow me on Instagram!
1/30/201831 minutes, 17 seconds
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446: A Closer Look At Bulletproof Coffee

Does bulletproof coffee help you burn fat? Should you be drinking it? Does it matter how you make it? Should you use coconut oil or MCT oil? Does it matter? What if your butter isn't grassfed? What kind of coffee should you use? Does it matter? Is it breakfast? Can you have food with it? These are the questions we're tackling in today's episode! Don't miss it! https://primalpotential.com/446/ Resources: The wait list for the Spring Fat Loss Fast Track is now open!  Below are the products I use to make my bulletproof coffee. I purchase them from Thrive Market because that's where I get the best prices. If you want to give Thrive Market a try, go through the URL thrivemarket.com/primalpotential so you can save 25% and get free shipping on your 1st order, plus a free 30-day trial membership! Use that link to create your account and then you can check out some of these items: Grass Fed Ghee from Organic Valley Spectrum Essentials Organic Unrefined Coconut Oil MCT Oil Kicking Horse Coffee Devocion Coffee Dos and Don'ts of Bulletproof Coffee Aquasana Water Filter Episode 046 on Water Filtration
1/27/201845 minutes, 39 seconds
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445: Using Values To Create Massive Change

One of my Fat Loss Fast Track clients shared an article that inspired me like crazy. In today's episode, I'm sharing it with you and I hope that it not only challenges you, but I hope it leads you to put in place some actions that will change your life, your opportunities and your potential. https://primalpotential.com/445/ Resources Business Insider Article Ben Franklin's Virtue Chart 441: Do You Feel Stuck? How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/25/201821 minutes, 7 seconds
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444: Overcoming Excuses For Good

The most dangerous excuses are true. The reason they keep winning out over your goals & intentions might be because you realize they are true so you don’t fight against them. You equate “true” and “right”. Just because something is true doesn’t mean it’s the most true thing or the only true thing. We’ve got to stop making assumptions & choosing the most convenient truth. When it comes to making choices & pursuing our goals, we often don’t tell ourselves the whole truth. We don’t even consider the whole truth. It’s time to slow down, work to be less impulsive, less reactive and consider the whole picture. In today's episode we're exploring how you can start doing that today. https://primalpotential.com/444/ Resources 441: Do You Feel Stuck? How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/23/201817 minutes, 49 seconds
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443: What You Need To Know About Beans

Earlier in the week I got an email asking, "Why aren't beans paleo?" It's a great question & one we're diving into in today's episode. We'll talk about macronutrients - are beans really a good source of protein? Do they have a lot of carbs? We'll talk about micronutrients - can your body actually absorb & utilize the iron & zinc you see listed on the nutrition label? We'll also talk about other components in beans and how they interact with our bodies at the cellular level. If you're a bean eater, this is a must-hear episode! https://primalpotential.com/443/ Resources Dr. Loren Cordain on beans How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/20/201820 minutes, 23 seconds
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442: Think Big, Go Small

Our lives are busy. We all have a lot going on. And, unfortunately, that often means we aren't achieving our most important goals. When we aren't intentional about the highest priorities in our lives, we can easily become victims of our circumstances, feeling that there isn't enough time or energy to do what we should be doing. That needs to change. That can change. Creating change doesn't require that your life be stress free and your days be wide open. It just requires that we not let the things that matter most be at the mercy of the things that matter least. If something has disproportionate importance, it needs disproportionate priority. In today's episode we're talking about how to make this philosophy a reality that is reflected in your choices & your actions and we're talking about the ideas in the book The ONE Thing by Gary Keller & Jay Papasan. https://primalpotential.com/442/ Resources The ONE Thing by Gary Keller & Jay Papasan 441: Do You Feel Stuck? How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)  
1/18/201828 minutes, 7 seconds
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441: Why You Are Stuck

At times, we all feel stuck. Or unhappy. Or both. In today's episode I'm talking about the danger of participating in our own problems instead of participating in the solutions. When we complain, blame, rehash the past, gossip, explain & justify, we are participating in the problem, not the solution. When we participate in the problem, our energy, attention, time & effort are going to proving that we are right and that our struggle is real instead of going towards getting it right, regardless of the details. This is, without a doubt, one of my favorite episodes of the podcast so far. You've got to hear this one! https://primalpotential.com/441/ Resources Episode 116: 5 Meals Under $1.99 Episode 066: Healthy Eating On A Budget Give Thrive Market a try to get past the problem of access to affordable, healthy food! If you go through the URL thrivemarket.com/primalpotential you can save an additional 25% of your first order with free shipping & a free 30-day trial membership! How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/16/201831 minutes, 9 seconds
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440: Clearing Up Conflicting Nutrition Advice

I know how frustrating & confusing it can be to hear conflicting information about what you should eat and why. Lots of people feeling stuck & paralyzed by indecision because they don't know who or what to believe. In today's episode I want to help you clear through the confusion and find your best approach to health, fat loss, energy, longevity and your best, healthiest life. I've tackled this topic on a few other podcasts which are linked below under "Resources". I hope you enjoy the episode! Share it with a friend who is confused about nutrition! https://primalpotential.com/440/ Resources 353: The Coconut Oil Controversy 371: What The Health 389: Primal Vs Keto 21 Day Sugar Detox Salmon Cake Recipe Want to give Thrive Market a try? Head to thrivemarket.com/primalpotential and you'll save an additional 25% on your first order plus you'll score free shipping and a free 30-day trial membership! My go-tos over there are: Primal Kitchen Chipotle Lime Mayo Wild Caught Canned Salmon Organic Walnuts Nuco Coconut Wraps How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/13/201841 minutes, 29 seconds
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439: 4 New Ways To Win When Eating Out

For most people, eating out is a struggle when they're trying to lose weight. Maybe you feel like your options are limited or if you make a "healthy" choice, you're making a sacrifice and won't enjoy it. Sure, we all know that we could get a salad or a burger without the bun and if that's the extent of the options we think we have, of course we feel limited! There are so many other creative ways to enjoy eating out, love your food and feel great after you eat it! Today's episode is a short one but hopefully it will give you some great new ideas for the next time you eat out! https://primalpotential.com/439/ Resources 091: Eating Out For Weight Loss How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/11/201817 minutes, 25 seconds
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438: Simplify

We are so used to overthinking, overconsuming, overanalyzing and coming up with long term strategic plans that we've forgotten how to simplify. I had a listener email me recently saying that she wants to stop dieting. She wants to get healthy. She doesn't want to over-restrict or count anything, she just wants to eat more real food and less processed foods. Then she said, "I have no idea where to start". That is evidence of how far we've strayed from simplicity. Where she starts is, quite simply: how can I execute that today? What can I do today to eat more whole foods? What can I do today to eat fewer processed foods? But simplicity is not just about food. We've lost simplicity in our belongings. In our thoughts. In our actions. And today, we begin to get it back. Don't miss this episode! https://primalpotential.com/438/ Resources Episode 410: More Simple, More Results Episode 397: Bright Lines & Setting Standards If you're ready to give Thrive Market a try, register through thrivemarket.com/primalpotential for some added perks like: An extra 25% off your first order (and free shipping!) A free 30-day trial membership to their site so you can make sure you love their stuff and save enough to cover (and ideally exceed) the cost of the monthly membership Here's the salt lamp I talked about on the show! How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/9/201827 minutes, 56 seconds
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437: Needs Of The Body Or Needs Of The Mind?

One of you lovely listeners emailed me the other day to request that I do more of my "Inside EB's inbox" episodes where I share my responses to some recent emails! That's what we're doing today! We're covering a ton of topics from breakfast meal ideas & recipes to what to do when you don't trust yourself and differentiating between needs of the mind (stress relief) and needs of the body (fuel). So much good stuff in today's episode! https://primalpotential.com/437/ Resources Breakfast Resources:  Fat Loss Food Guide Breakfast Recipe List Q&A 6 How To Make Breakfast A Fat Burning Meal 290: Fat Loss Breakfast 115: Breakfast Recipes & Questions How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/6/201824 minutes, 5 seconds
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436: Transforming Your Mental Operating System

Let's stop fighting against ourselves & relying on discipline and willpower to create change. I believe that one of the most simple things we can do to make change easier and dramatically accelerate our rate of progress is: ask better questions. Tim Ferriss says that if you want uncommon results, ask uncommonly clear questions. Tony Robbins says that the quality of your life depends on the quality of the questions you ask yourself. I'll add to that "and the honesty with which you answer & frequency with which you ask"! We are doing that work today! Don't miss it! https://primalpotential.com/436/ Resources Join the Winter Fat Loss Fast Track! Today's Questions What can I do to make today better than yesterday? What can I do to make today an "A+" day? How can I push myself today? How will I reduce or refuse distractions? What is a middle ground between my excuse & my intentions? What have I been putting off that I can accomplish today? What choices can I make today that will move me in the direction I want to go? What will I do today to raise my standards? What will I practice improving today? What will I do to step outside of my comfort zone today? What can I do right now to make myself feel proud? How am I going to feel after this choice? What is my best choice in this moment? What feels hard now but will make tomorrow easier? If I say "yes" to this, what am I saying "no" to? Is this an opportunity to be seized or a temptation to be resisted? What do I really need in this moment? What do I need to let go of? How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/4/201856 minutes, 57 seconds
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435: EB Answers 'Tribe of Mentors' Questions

In his new book, Tribe of Mentors, Tim Ferriss asks 11 questions of some of the brightest minds & top performers in the world. The book is a collection of their answers. In today's episode, though I certainly don't consider myself one of the brightest minds, I'm answering the 11 questions I'd love to hear your answers! The 11 questions are below - post in the comments with your answer to one or more of them! https://primalpotential.com/435/ Resources Join the Winter Fat Loss Fast Track! 11 Questions From Tribe of Mentors What is the book or books you’ve given most as a gift and why? Or what three books have greatly influenced your life? What purchase of $100 or less has most positively impacted your life in the last six months (or recent memory)? How has a failure, or apparent failure, set you up for later success? Do you have a favorite failure of yours? If you could have one gigantic billboard anywhere with anything on it – metaphorically speaking, getting a message out to millions or billions – what would it say and why? What is one of the best or most worthwhile investments you’ve ever made? What is an unusual habit or an absurd thing you love? In the last 5 years, what new belief, behavior or habit has most improved your life? What advice would you give to a smart, driven college student to enter the real world? What advice should they ignore? What are bad recommendations you hear in your profession or area of expertise? In the last 5 years, what have you become better at saying no to (distractions, invitations) What new realizations and or approaches have helped? Any other tips? When you feel overwhelmed or unfocused, or have lost your focus temporarily, what do you do? What questions do you ask yourself? Links to Items Mentioned In Today's Episode The Obstacle Is The Way The Motivation Manifesto Chasing Excellence Atlas Shrugged The Power of Moments Micro-Resilience How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
1/2/201834 minutes, 6 seconds
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434: The One Resolution Everyone Should Make This Year

Though I am not a fan of one-size-fits-all approaches to any goal, there is one resolution I believe everyone should make this year and I'm sharing it in today's episode. This episode is the last one to air in 2017 but it doesn't matter when you stumble across this gem - it has the power to dramatically accelerate your progress, reduce your excuses & change your life! https://primalpotential.com/434/ To register for the free New Year's workshops, click here! To join the Winter Fat Loss Fast Track, click here! Resources Join the Winter Fat Loss Fast Track! How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
12/30/201715 minutes, 2 seconds
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433: When To Choose "Better"

Have you ever fallen into the trap of "better"? You know, when your choices aren't your best but you keep justifying them because they are better than what you used to choose? You're still eating ice cream every night, you aren't making progress, but you feel justified because it's better than your past binges? I am all for the pursuit of better...until it becomes the trap of better. I'm all for the pursuit of "better" until it keeps you from identifying and acting upon your best. The trap of better is what we are talking about today! Don't miss it! https://primalpotential.com/433/ To register for the free New Year's workshops, click here! To join the Winter Fat Loss Fast Track, click here! Resources Join the Winter Fat Loss Fast Track! How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
12/28/201738 minutes, 2 seconds
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432: How Your Microbiome Can Help You Burn More Fat

We have more bacterial cells and bacterial genes in our bodies than we do human cells and human genes. Our microbiome influences every single aspect of our health. It has a tremendous influence over our metabolisms, hunger, appetite, fat storage and fat burning. If we aren't being intentional about optimizing our microbiome, chances are that it's not working in our favor, or, a best, not working for us as well as it could. In today's episode we're talking about tactics and strategies to minimize damage and maximize benefits. You don't want to miss this one! To register for the free New Year's workshops, click here! To join the Winter Fat Loss Fast Track, click here! https://primalpotential.com/432/ Resources Primal Potential Episode 048 - Epigenetics Primal Potential Episode 055 - Probiotics The Microbiome Diet by Raphael Kellman How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
12/26/201738 minutes, 49 seconds
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431: Motivational Minisode

The first rule of holes is: stop digging. Today's episode is a motivational minisode to help you in those moments when you feel stuck or you find yourself making a series of choices you don't feel good about it. It could be a small moment, like mindlessly grabbing handfuls of Goldfish, or a chain of moments over a day, weekend or week. This episode will be a great tool to help you implement a simple re-direct and stop digging deeper into a hole you don't want to create. https://primalpotential.com/431/ Resources How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
12/23/20178 minutes, 47 seconds
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430: Slowing Down To Speed Up

I caught myself making a big mistake in my approach to creating an improvement in my life. While my mistake was in the gym, it's a mistake I see most people making in the way they approach losing weight or improving their food choices. This mistake, which I describe in detail in today's show, is choosing intensity before establishing stamina. While this can absolutely happen in the gym, it's just as common in our food choices. Choosing intensity over stamina means choosing the intense approach without first building consistent basics. That might be a Whole 30 right from your standard American diet, or going from indulging too frequently to strict keto - but we jump to the intense approach hoping for faster results without realizing that we haven't laid a solid foundation for change. Then, we bail. We get frustrated or can't sustain the extent of the change and we give up. Our ambition exceeded our preparation. Our motivation is greater than our stamina. We might have the desire to create big changes but we need to slow down, establish a solid foundation and making gradual changes that last instead of massive changes that don't. In today's episode I'm talking about how and where we most often make this mistake and sharing some ideas of how you can establish that stamina for change before dipping your toes in the waters of intensity. https://primalpotential.com/430/ Resources How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
12/21/201726 minutes, 9 seconds
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429: My Personal Mantra For Today & 2018

I am feeling so happy & peaceful now that I've found my perfect mantra for today and into 2018. It's not just a mantra though, it's a new operating system that is going to absolutely help me with nutrition, fitness, business, finances and relationships. In today's episode I'm sharing with you this mantra, inspired by The Soul of Money, and how I plan to apply it across every area of my life, starting today. It's a short episode & you won't want to miss this one! It's going to be a game changer in my life! https://primalpotential.com/429/ To register for the free New Year's workshops, please click here! Resources The Soul of Money by Lynne Twist How to leave a rating & review What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
12/19/201724 minutes, 28 seconds
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428: How To Diagnose & Solve Your Execution Problems

In episode 427 we talked about how to break a big habit into a tiny one to acclerate your progress and build momentum quickly. Today, I'm showing you how to figure that out in real life. This episode is an actual coaching call with one of my clients. I take you through the process of how we identify what's not going well, why it's not going well and then establish micro changes to both mindset and behavior to create change. I think you're going to love this episode! Make sure to register for the New Year live workshops! They're totally free! Want to get on the Fat Loss Fast Track wait list? Here's your link! http://primalpotential.com/428/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/16/201729 minutes, 56 seconds
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427: No Time Or Motivation?

Do you avoid journaling because it takes too much time or effort? Or have you ever skipped a workout because you don't have the time? Have you opted for fast food because you don't have the energy to prepare a fat loss friendly meal? You don't want to miss today's episode! Today we are talking about finding a micro version that you can do when there's a macro strategy you won't do.  Do not miss our New Year workshops! They're free! They're live! They're online! Click here to make sure you get a spot! http://primalpotential.com/427/ Resources Questions to ask yourself: How can I win the day? (Or the rest of the day) What are 3 great choices I can make today? What would make me feel proud? What does impeccable self-care look like today? What will make me feel more confident today? What can I practice? What does my best look like? What do I want more of in my life and how can I create that? How can I create the future I want with my choices today? How can I hold myself accountable? What’s holding me back? What can I do differently today? How can I improve my consistency today? Where do I have room for improvement? What doesn’t work and what can I do about it today? What works for me? What doesn’t? What will I do about it? What are the most simple things I can do to create success today? How can I be the solution to my problems today? What can I control? How can I improve my attitude? What does my ideal look like & how can I move towards it today? How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/14/201724 minutes, 54 seconds
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426: Discipline Equals Freedom

I read a lot. Multiple books each week. Within the Primal Potential Masters Club we have a monthly book club where we read, discuss and implement the strategies within many of my all time favorite books. Every once in a while I do a book club episode on the podcast and share ideas from a book I've recently enjoyed. Today we're talking about Discipline Equals Freedom Field Manual by Jocko Willink. Though I don't know him, I have an immeasurable amount of respect & admiration for him & his philosophies. Jocko was a Navy Seal & commander of the most decorated special operations unit of the war in Iraq. Since retiring from military service, he has become a successful business man & coach who lives to practice what he preaches. From my perspective, Jocko Willink embodies mental toughness, achievement, bravery & self-discipline. I'm excited to share some of his ideas with you. If you are looking for a swift kick in the pants, buy the book and more importantly, live the ideas within it. Enjoy today's book club episode! http://primalpotential.com/426/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! Discipline Equals Freedom Field Manual by Jocko Willink What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/12/201724 minutes, 20 seconds
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425: Creating Balance With Food & Life

Does being disciplined mean missing out on connection? How do you balance making great food choices with enjoying life to the fullest and reaching your goals? That's one of the questions we're tackling on today's podcast episode. Today I'm taking you inside a clip of a bonus webinar within the Fat Loss Fast Track. I'm sharing with you two of the questions we discussed in the Fat Loss Fast Track including one about how to translate your goals from a long term objective to a daily focus.  If you want to get on the wait list for the winter Fat Loss Fast Track, click here! http://primalpotential.com/425-2/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/9/201721 minutes
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424: Dietary Fat & Blood Lipids

Is eating more fat going to increase your cholesterol? What if you started eating more fat and your cholesterol levels did go up? What does it mean? What does it not mean? How do we interpret cholesterol panels and what should we be paying attention to? What about triglycerides? Won't eating more fat increase triglycerides? If you've got these questions, I've got your answers! Join me for today's episode! http://primalpotential.com/424/ Resources How to leave a rating & review Cholesterol - The Duct Tape of the Human Body Dietary Fat & Cholesterol Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/7/201730 minutes, 45 seconds
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423: If This Was My Last Episode

The other day in my Daily Stoic Journal I answered the following question: If I lived today as if it were my last, what would I do? At first, I copped out. I wrote out all the things I'd do & then all the reasons why I couldn't do them. I mean, I have to work! I have responsibilities. Then, I caught myself and said: within the framework of my current reality, what can I do? Instead of focusing on what I would do but can't, what are the things I should do & can? One of those things I said I'd do if it was my last day on earth is record a final message for my Primal Potential family.  So, though this is not the last Primal Potential podcast, I wanted to record it as though it was. These are all the things I'd want you to know if it was my last day on earth. http://primalpotential.com/423/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/5/201718 minutes, 3 seconds
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422: Inside EB's Inbox

Every day I answer tons of listener emails. My responses and the conversations that happen in my inbox cover thousands of important topics from motivation to hormones & everything in between. The other night I was wishing you guys could see & hear those conversations so today I'm taking you inside my inbox! We're tackling questions about topics like: How to handle "backsliding" after seeing some progress How to stop a downward spiral What benefits you can expect from adding more fat to your diet Unseen ways you're holding yourself back A new perspective on sugar cravings If you've got questions you'd like me to tackle on the show, be sure to comment below! http://primalpotential.com/422/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
12/2/201732 minutes, 34 seconds
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421: Eliminating Your Story Barrier

This week I've had a bunch of one-on-one calls with folks who attended ASCEND, the Primal Potential weekend workshop in early November. Today, those calls had a powerful theme: The circumstances we use to justify our choices and our commitment & attachment to those stories. There are a couple aspects of a choice: the setup for the choice & the choice itself. When we desire change, we often focus on changing the choice itself - we want to eat less, move more, reduce sugar, etc. However, a more effective approach might be to change the setup. More specifically, it is likely more effective to stop committing to the story you use to justify the choice. Not sure what this looks like? Tune in to today's episode for examples & strategies! http://primalpotential.com/421/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/30/201718 minutes, 47 seconds
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420: Hacking Mindless Eating

You can have ambitious goals and pure intentions but if you're eating mindlessly, without paying attention, you're going to struggle to achieve them. How do we transition from randomly grabbing a handful of crackers or a piece of candy without thinking to intentionally fueling our body by conscious choice? If you can break the habit (and you can) of eating in front of the tv, while you're driving or from random bags & boxes, your physical progress will increase dramatically. Today we are talking about tactical strategies to eliminate mindless eating & overcoming the obstacles to executing these strategies on a daily basis. http://primalpotential.com/420/ Resources How to leave a rating & review Episode 410: The Value of Simplicity Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/28/201725 minutes, 57 seconds
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419: *Personal* Year End Review

At the risk of extreme vulnerability & personal sharing, I'm taking you through my 2017 year-end review process in the hopes that you'll be intentional about going through your own. I made the decision to share much more personal stuff than I normally do to show the necessity of both failure & success and how oftentimes, our most significant launch pad is established by what, if not investigated, appears to be a failure. http://primalpotential.com/419/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/25/201750 minutes, 39 seconds
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418: Tactics & Mindset For IMMEDIATE Change

Do not wish away the rest of the year. Do not wish away the rest of the day so you can get to your fresh start tomorrow. We've got to work together to completely eliminate this notion of starting tomorrow, Monday, after vacation or at the first of the year. Today we are talking about 3 strategies you can implement to make the last 6 weeks of the year the absolute best 6 weeks of the year so you can go soaring into 2018 with epic levels of momentum & motivation. http://primalpotential.com/418/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/23/201724 minutes, 5 seconds
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417: Health Hack for Metabolism, Wrinkles & Energy

Most of us aren't taking advantage of a huge tool at our disposal: light. Light has the ability to increase our metabolism, speed our healing, reduce inflammation, increase energy and much more. Yet, we take it for granted. We think using light is quackery. It's not. Try to grow a plant in the dark. Overexpose a plant to light. See what happens. Light is a super-nutrient, as important to human health as it is to plant health, if not more. Light can dramatically improve our hormones, energy, metabolism, healing, immune system & more. Alternatively, if not optimized, light can make us tired, unfocused, depressed and sick. Today we are learning how light influences us, the different types of light and the differing impact and what simple and complex solutions we can begin to implement. http://primalpotential.com/417/ Resources: Help me reach my goal of 1,000 5-star reviews! Flu.x Software for computer Full Spectrum Light Bulbs Blue Light Blocking Glasses UVB At-Home Light Salt Lamp Blackout Curtains Joovv Light - use coupon code PRIMAL to save $25 Ettitude Bedding Astaxanthin Supplement - I recommend products using AstaReal brand astaxanthin Head Strong by Dave Asprey Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers
11/21/201745 minutes, 9 seconds
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416: Healthy Holiday Gift Ideas

The holidays are fast approaching and today I'm sharing some healthy holiday gift ideas including what I'll be gifting and what my wish-list looks like! To check out all my gift ideas, including the gift I'm giving myself to reduce cellulite, listen to the full episode! Healthy Holiday Gift Ideas Books The Ketogenic Bible I Am John Galt The Obstacle Is The Way The Traveler's Gift Zen Mind, Beginners Mind Tao Te Ching Atlas Shrugged The Fountainhead Moleskin Journals Kitchen Primal Potential Coffee Mugs Kicking Horse Coffee Thrive Market Cashews Artisana Coconut Butter Travel Packets Zevia Vitamix Blender Oxo Salad Chopper Behmor Coffee Maker Home Away Luggage Lovesacs Yeti Tumblers & Coolers Body Joovv Light - use coupon code PRIMAL to save $25 My favorite poncho from Ugg (I have it in Navy) Spanx Arm Tights Jump Rope Other ASCEND Audio Workshops Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)     http://primalpotential.com/416/
11/18/201731 minutes, 20 seconds
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415: 7 Steps To Your Happiest Life

This could be the most helpful, useful podcast in Primal Potential history. I cannot wait for you to hear it! Today I'm going to introduce you to 7 steps that will help you, starting today, create your happiest life. Your healthiest life. The other day, on the beach, I read "How To Write Like Tolstoy" and it opens up with a quote I loved: Peter Carey: I was finally a writer. Interviewer: What was it that was clicking? Carey: Age, experience, a simpler form, practice, reading, influence, getting beyond influence. Today we are talking about how to leverage age, experience, a simpler form, practice, reading, influence & getting beyond influence to create your happiest life. I'll tell you how I've done it, how I'm continuing to improve in these areas, what tools I use and what implementation looks like in your life. Before you dive into the episode: a quick reminder that registration for the first Fat Loss Fast Track group of 2018 opens up in just a few weeks. Make sure you're on the wait list! http://primalpotential.com/415/ Resources How to leave a rating & review Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Simon Sinek & The Bagel Story Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership!
11/16/201732 minutes, 38 seconds
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414: Why We Struggle To Create The Change We Want

In today's episode we're talking about how there's a difference between knowing how you want things to work and doing work. In life & business, many of us struggle to create success because we aren't balanced or consistent in our approach. Today I'm talking about the book The E-Myth Revisted by Michael Gerber. Though the book is about business, it talks about how there are 3 primary approaches to work and how we struggle when there is an imbalance in them. While this is certainly true in business ownership, it's just as true, if not more, in life. The tactician - executes tasks. Gets things done. A to-do list lifer! The manager - strategist. Pragmatist. Planner. The entrepeneur - visionary. Dreamer. Big ideas. We need all three. We can't just go through life crossing tasks off a list. We can't create plans without executing them. We can't have vision without action. We can't succeed without vision. If you feel like you aren't sure what you want for your life, listen to this episode. If you feel frustrated that you create plans but don't implement them, listen to this episode. If you feel like you're so busy doing what has to be done that you have no time to create a life you love, listen to this episode. http://primalpotential.com/414/ Resources The E-Myth Revisted by Michael Gerber Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/14/201733 minutes, 20 seconds
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413: Working ON Your Life

Are you too busy working in your life that you aren't ever working on your life? This is a trap most people fall into. I have! Repeatedly! They are so busy keeping up and crossing tasks off their lists that they feel they don't have time to fundamentally change or improve their lives. They're too busy to do the most meaningful work. I recognized this so profoundly in my work - I have been too busy working in my business that I've felt there is no time or ability to work on my business. It's a huge mistake. It's penny wise & pound foolish. It's what we're diving into today! Don't miss it! http://primalpotential.com/413/ Resources 404: Simple Decision Making Criteria Breaking Barriers - Overcome Emotional Eating & Self-Sabotage What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
11/11/201714 minutes, 58 seconds
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412: Fat Loss, Happiness & Vacation

Is it possible to enjoy your vacation, enjoy your food and make progress towards your goals at the same time? Yup, I do believe it is. As I prepare for a bunch of vacations and family holiday celebrations, I thought I'd share with you some general holiday & vacation strategies that go beyond "eat less, move more and only eat what you love". In today's episode we're talking about finding the intersection between pleasure and happiness while you travel or celebrate as well as specific strategies for blending progress & celebration. http://primalpotential.com/412/ Resources Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Primal Potential 050: Do You Treat Weekends Like Vacation Primal Potential 260: Anti-Diet Holiday Strategies Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!) Resources Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Primal Potential 050: Do You Treat Weekends Like Vacation Primal Potential 260: Anti-Diet Holiday Strategies Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/9/201737 minutes, 30 seconds
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411: My 5 Major Mindset Takeaways

This past weekend was undeniably one of the best of my life. ASCEND, the annual Primal Potential transformation weekend event, was a massive success. I was changed. People who attended were changed. Relationships were formed & breakthroughs happened left & right. I am still processing everything that happened. In today's episode I'm sharing my 5 major mindset takeaways from the weekend. For those of you who weren't able to make it, make sure you stay tuned to find out when & where the next transformation weekend will be! http://primalpotential.com/411/ Resources Want to be a part of the Primal Potential community? Join the Fat Loss Fast Track Wait List or consider joining Breaking Barriers! What Is Breaking Barriers Ready to try Thrive Market? When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/7/201723 minutes, 53 seconds
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410: More Simple, More Results

Oooooh boy do I have a great episode for you today! Since I am spending today in Boston with my ASCEND 2017 attendees, I thought I'd let you in on a little of the fun by sharing an audio from ASCEND 2016! Today's podcast is one of the lectures from ASCEND 2016 on the power of simplicity. This podcast is about doing less to get more. It's about embracing a simple change instead of battling for a complex one. It's about breaking away from the mindset that we need to do 4,000 things to create success and embracing the mindset that we need to just do 4 things and do them 4,000 times. Enjoy this look inside last year's ASCEND event! http://primalpotential.com/410/ Resources 404: Simple Decision Making Criteria Breaking Barriers - Overcome Emotional Eating & Self-Sabotage What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
11/4/201751 minutes, 42 seconds
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409: Pleasure Vs. Happiness

There's a huge difference between choices that bring you pleasure and choices that make you happy. Ultimately, we want to work towards choices that bring both! In today's episode I'm talking about an interaction with a Fat Loss Fast Track client who told me that binges make her happy. Since I've had the opportunity to hear her describe those binges, I know it's not true. I know they make her feel frustrated, defeated, out of control and hopeless. However, the foods she binges on definitely bring her momentary pleasure. How can we find the intersection of both? It comes not just to what we eat, but also to why, when and how much we eat. That's what we're diving into in today's episode. Don't miss it! http://primalpotential.com/409/ Resources Fat Loss Fast Track Wait List 404: Simple Decision Making Criteria Breaking Barriers - Overcome Emotional Eating & Self-Sabotage What Is Breaking Barriers When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
11/2/201713 minutes, 5 seconds
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408: Incorporating Fitness & Staying Motivated

Today was such a fun episode! It is part 2 of a 2 part listener Q&A episode! We had so much fun in episode 407 talking about parenting, raising healthy kids, staying engaged when you reach maintenance & vegan options for a fat loss breakfast. We also touched on inspiring others, strategies for women in menopause and my tiny house project. Today we're kicking off talking about fitness & exercise and then we dive into my aspirations for Primal, staying postive when life gets crazy & my advice for someone who wants a career in the health & weight loss space. http://primalpotential.com/408/ Resources 404: Simple Decision Making Criteria Breaking Barriers - Overcome Emotional Eating & Self-Sabotage What Is Breaking Barriers In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here. When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
10/31/201741 minutes, 2 seconds
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407: Raising Healthy Kids & Inspiring Others

Today was such a fun episode! It is part 1 of a 2 part listener Q&A episode and we kick off with a powerful question about how I'll raise my (future) children to be healthy & health-conscious without making food a huge issue in the family. We talk about how to inspire others, how to support others on their own health journeys, what advice I'd give to a menopausal women with 20 pounds to lose, fat loss breakfast options for vegans & much more! Plus, I answer some personal questions about the tiny home I'm building & some other fun stuff! In part 2 (episode 408) we'll kick off with a bunch of questions about workout strategy, getting started with exercise & my own fitness journey. We'll also dive into questions about mindset, procrastination and how to know if your physique goals are realistic for you body. http://primalpotential.com/407/ Resources 404: Simple Decision Making Criteria Breaking Barriers - Overcome Emotional Eating & Self-Sabotage What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
10/28/201737 minutes, 14 seconds
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406: Rationalizing Vs. Resourcefulness

Do you ever find yourself rationalizing a choice you know you shouldn't make? Do you catch yourself justifying an excuse? Talking yourself into why it's okay to wait another day or break a promise you made to yourself? That's what we're talking about today. We're talking about first recognizing the way you most commonly rationalize, justify or make excuses. Then we're talking about 3 different ways you can responsd in a resourceful way that gradually eliminates the habit of rationalizing, justifying or making excuses. http://primalpotential.com/406/ Resources 404: Simple Decision Making Criteria Breaking Barriers - Overcome Emotional Eating & Self-Sabotage What Is Breaking Barriers The Thrive Market product I mentioned in today's episode is Great Lakes Gelatin. In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here. When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
10/26/201723 minutes, 47 seconds
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405: 3 Strategies For Massive Change

"If you don't believe in affirmations, go into your child's bathroom and write 'I am a loser' on their mirror." I posted this quote on Instagram the other day (with the disclaimer "please don't actually do this, whether you believe in affirmations or not"). The email responses that came from that post told me loud & clear: we need to talk about the way we talk to & about ourselves. That's what today's episode is all about - how and why we need to change the way we talk to & about ourselves. Lots of people know their negativity isn't helping, but they feel like they can't stop it. Today I introduce 3 powerful strategies to help you make the single change that could make the most difference in your progress & overall happiness: The neutral redirect The empowering redirect The positive redirect Don't miss it! http://primalpotential.com/405/ Resources In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here. When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
10/24/201720 minutes, 55 seconds
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404: Simple Decision Making Criteria

I believe with all my heart that if you master what we're talking about in today's episode, you can crush any goal you set for yourself. Today's episode is about getting rid of all the drama & all the stories you use to talk  yourself into choices that prevent you from reaching your goals. Today's episode is about distinguishing between what is really happening & the story you tell yourself about what is happening. Today we are looking at a couple basic yet powerful ideas: What is really happening without your story? Implementing simple decision making criteria. Oftentimes, we distract and exhaust ourselves with complicated stories about our past or our fears of the future and we get far away from what is really happening and the simple choice that needs to be made. Today we are cutting through all the drama and getting to the basics of the decision at hand & how you can master challenging moments. If you listen to any episode, listen to this one! http://primalpotential.com/404/ Resources In today's episode I mentioned that I created a list of my favorite products from Thrive Market. You can download it here. When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
10/21/201723 minutes, 25 seconds
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403: When Hunger & Satiety Signals Break

Today we are talking about how we mess up our body's natural ability to regulate hunger & satiety, or feelings of fullness. Our body is actually designed to keep us from gaining too much weight through a series of hormonal signals. However, we have the ability to impair those hormonal signals by overeating or eating too much sugar, starch & processed foods. Fortunately for all of us, we can fix our hunger & satiety mechanisms and when we do, fat loss gets so much easier. Hunger diminishes, satiety returns and cravings fade away. If you have ever felt like you feel hungry shortly after eating or it takes a lot to feel full, this episode should be really helpful to you! Don't miss it! http://primalpotential.com/403/ Resources Free E-Book - Hormones & Fat Loss 058: Understanding Fat Loss & The Insulin Effect 179: 3 Fat Loss Hormones How To Leave A Rating & Review (thank you!!!)
10/19/201722 minutes, 57 seconds
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402: Game Changing Reframe On Creating Momentum

"If you get tired of walking up a hill, run. Momentum makes it easier." ~ Ramit Sethi While I know this & adamantly agree with it, reading it in a success tips email from Ramit Sethi was like hearing it & being moved by it for the first time. Today's episode is all about changing strategy to create momentum. Using effort & intensity to make the journey easier, not harder. If you've ever felt like you're tired of trying or not making enough progress, you can't miss today's episode! http://primalpotential.com/402/ Resources: Here's the full email from Ramit Curious about my skin care routine? In today's episode I detailed the Fatco products I use. Fatco Cleansing Oil Fatco Myrrhaculous Face Cream Buy them (and save big) from Thrive Market here Buy them via Amazon (and pay more) here When you sign up for Thrive Market using thrivemarket.com/primalpotential, you'll save 25% & get free shipping on your first order plus a free 30-day trial membership! How To Leave A Rating & Review (thank you!!!)
10/17/201723 minutes, 18 seconds
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401: Tough Love On Self Talk

Your negative self-talk & committment to your past problems is old news. It is draining you, whether you realize it or not, and it's keeping you from the progress & success you are capable of. It's time to retire all your negativity & complaining and replace those limiting, prescriptive thoughts with inquiries that lead to action. Minisode of tough love! http://primalpotential.com/401/
10/14/20177 minutes, 24 seconds
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400: Before You Buy - Dietary Supplements

Should you be taking a supplement? Do you need one? How do you know what you need? How do you know what quality supplements are? In today's episode we're tackling a series of questions to help you decide if you need a supplement, which one you need and if it's improving your health (or you're wasting your money). Before you buy dietary supplements, listen to this episode! For other episodes I've done on specific supplements & nutrients, check out the links below in the Resources section. http://primalpotential.com/400/ Resources: 031: The Truth About Omega 3s 327: Vitamins, Supplements & Shakes 055: Probiotics For Health & Fat Loss Activated Charcoal Supplements Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! How To Leave A Rating & Review (thank you!!!)
10/12/201721 minutes, 17 seconds
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399: Answers To Common Fat Loss Questions

A couple years ago I regularly did "random episodes" answering listener questions & sharing my own personal hacks & strategies. In today's episode, I'm doing both. I'm sharing a personal detoxification strategy and answering a bunch of listener questions including: Does eating this particular food take me out of fat burning mode? What's the best thing I should eat to make sure I stay in fat burning mode? Does exercising after eating sugar prevent fat storage? I also answer some mindset related questions from listeners who are frustrated that they aren't taking action to reach their goals. They want to lose weight, they want to eat better & they know what it matters so much, but they're still failing to take action & make it happen. I hope you enjoy the episode & if you have questions you'd like me to answer in an upcoming episode, leave them in the comments below! http://primalpotential.com/399/ Resources: Carbohydrate Spillover Activated Charcoal Toothpaste Activated Charcoal Supplements Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!
10/10/201719 minutes, 32 seconds
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398: How To Fight For Yourself

I hope today's episode lights a fire in you! We are talking about how to break out of the pattern of complacency & really fight for your best life. It's not always easy but it's 100% possible and begins with the choices you make today! If you need to understand how to create momentum, motivation & dig into a change that feels too huge to conquer, this episode is for you! http://primalpotential.com/398/ Resources: The Motivation Manifesto by Brendon Burchard How To Make 2016 Amazing Have you tried Thrive Market yet? The products I mentioned in today's episode include: Wild Planet Canned Salmon Bone broth & stock Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! How To Leave A Rating & Review (thank you!!!)
10/7/20171 hour, 20 seconds
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397: Boundaries, Standards & Bright Lines

On today's episode we're talking about boundaries and standards we set for ourselves. These are rules and restrictions but rather reminders that help us make each day as good as it can be. They are reminders that point us in the direction of choices that make us feel our very best. I shared a new boundary I recently created for myself: I don't indulge alone. I shared how I worked through my mental resistance to this change and the big ways I think it's going to improve my life and my mindset. Lastly, I talk about my honest answer to a great question from a listener. She asked, "How do you balance making progress towards your goals with being at peace with your choices & your body?" Don't miss today's episode! http://primalpotential.com/397/ Resources: ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! How To Leave A Rating & Review (thank you!!!)
10/5/201720 minutes, 2 seconds
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396: Bad Advice & Unsolicited Opinions

In episode 388 I had the pleasure of interviewing Mark Sisson to talk about his new book, The Keto Reset Diet. During that interview I decided to give the reset a try, as a way of encouraging my body to be a better fat burning. Surprisingly, my boyfriend decided to do the reset as well & in the first 12 days he lost 19 pounds. He was talking about it with some friends when we were out to dinner the other night & the amount of bad (well intentioned but misinformed) advice that got tossed around was staggering. I'm not one to give unsolicited advice so I didn't jump in or counter any arguments, I just listened. I'm sure my boyfriend knew that my mind was racing, but I'm certainly not going to correct anyone who isn't looking to learn (but rather to share what they're sure they know). Anyways, in today's episode I thought I'd share the advice that was tossed around and give my two cents where people do come to hear my insights & opinions. http://primalpotential.com/396/ Resources: 388: Mark Sisson & The Keto Reset Diet  The Keto Reset Diet by Mark Sisson 387: How To Become A Better Fat Burner ASCEND Boston  Have you tried Thrive Market yet? The products I mention in today's episode include:   Primal Kitchen Chipotle Lime Mayo Nuco Coconut Wraps Now Foods Dry Roasted Macadamia Nuts Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! How To Leave A Rating & Review (thank you!!!)
10/3/201721 minutes, 28 seconds
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395: Low Carb, High Insulin?

Insulin is the master fat loss hormone. Optimizing insulin production and release means fat loss, energy, satiety and the absence of cravings. Not optimizing insulin means fat storage, difficulty burning fat, fatigue, mood swings, cravings and more. In episode 394 we introduced the insulin index and explained how insulin can be impacted even when blood sugar is not. Today we're getting tactical & specific - reviewing which foods might have zero carbs but still produce a measurable insulin response and what you should do about it. http://primalpotential.com/395/ Resources: The formula for insulin load: insulin load = total carbohydrate – fiber + 0.56 x protein – 0.725 x fructose Chart of carbohydrate versus Food Insulin Index Optimising Nutrition on the Food Insulin Index To understand more about this, listen to the following episodes of the Primal Potential podcast: Episode 009: Carb Spillover Episode 058: Understanding Fat Loss Episode 021: Fruit & Fructose Why Calorie Counting Doesn't Work ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!  Here are some of my favorite Primal Kitchen Products:   Primal Kitchen Avocado Oil 16.9 oz on Amazon:  $14- $20 16.9 Thrive Market: $9.75 Primal Kitchen Chipotle Lime Mayo On Amazon: $11.45 On Thrive Market: $7.45 Primal Kitchen Sea Salt Macadamia Nut Bars (Box of 6) On Amazon: $17.28 On Thrive Market: $14.95 How To Leave A Rating & Review (thank you!!!)
9/30/201722 minutes, 11 seconds
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394: What Is The Insulin Index?

Today we are talking about the insulin index. We talk a lot about the way carbohydrates drive insulin and how our control over insulin really determines our energy, hunger, cravings and ability to burn fat. However, there are many more factors at play than just carbohydrate when we're talking about insulin. In fact, there are some foods that don't have much of an impact on blood sugar but do drive an insulin response. Today is part 1 of a 2 part series where we'll look at all the factors that influence insulin, including some of the tricky ones you wouldn't expect! http://primalpotential.com/394/ Resources: The formula for insulin load: insulin load = total carbohydrate – fiber + 0.56 x protein – 0.725 x fructose To understand more about this, listen to the following episodes of the Primal Potential podcast: Episode 009: Carb Spillover Episode 058: Understanding Fat Loss Episode 021: Fruit & Fructose Why Calorie Counting Doesn't Work ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!
9/28/201723 minutes, 37 seconds
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393: Don't Believe Everything You Think

One of the most destructive ways to hold yourself back & stay stuck in fear and excuses is to believe every thought you think. Do not believe everything you think. In today's impromptu episode, I'm sharing a particularly challenging experience I had this past weekend & how it showed me a huge opportunity to stop believing my thoughts. My thoughts were creating fear and making a tough situation nearly impossible. If you find yourself stuck in delay, doubt, excuses and inconsistencies, this will be a powerful episode for you! http://primalpotential.com/393/ To join the Fall Fat Loss Fast Track, click here!  To watch the Mindset & Motivation Master Class, click here! Resources: Join the Fall Fat Loss Fast Track ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! How To Leave A Rating & Review (thank you!!!)
9/26/201721 minutes, 56 seconds
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392: Missing Out & Dealing With Temptation

I absolutely love this episode. A long-time client of mine had a big mindset breakthrough recently & today I'm sharing it with you. For most of her life, this client has indulged almost every day. Chocolate here, ice cream there, she never wanted to miss out on a treat. Even though she wanted to lose weight & get healthy, she didn't want to miss out on indulgences - and that's how she say giving them up - missing out. We talked about a lot of different strategies over many months of work - focusing on what's really worth it & what's not, indulging with less frequency - we tried lots of things. However, her story remained the same: I love treats and I don't want to miss out on them. Recently, she decided to change her story. In today's episode I'm sharing her breakthrough as well as my own perspective shift. If you feel like you're inconsistent and struggle to resist temptation, this episode is for you! http://primalpotential.com/392/ To join the Fall Fat Loss Fast Track, click here!  To watch the Mindset & Motivation Master Class, click here!   Resources: Join the Fall Fat Loss Fast Track ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! How To Leave A Rating & Review (thank you!!!)
9/23/201718 minutes, 29 seconds
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391: Motivation & Mindset Master Class

If you want to change what you do, you've got to change how you think. If you want to change how you act, it begins with your mindset. In today's episode I'm taking a deep dive into mindset, perspective and the way we choose to make it work for us or against us. http://primalpotential.com/391/ Resources: ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!  How To Leave A Rating & Review (thank you!!!)
9/21/20171 hour, 19 minutes, 57 seconds
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390: How To Be A Better Coach (Of Yourself)

We are all coaches. The person we coach most often and most influentially is ourself. Unfortunately, many of us keep calling plays that don't work. In today's episode I'm sharing a coaching call I had with a Fat Loss Fast Track client that's really about about mindset. We talk about lies we tell ourselves, how the little things actually do matter and how you can identify the strategies you keep returning to that simply aren't working. We also talk about the trap of "improvement" and how we can use "improvement" at the expense of "progress" Lastly, we talk a bit about this week's live mindset masterclass. Don't miss it! Register now and be there live! http://primalpotential.com/390/ Resources: Next week's Motivation & Consistency Masterclass! It's free! Fall FLFT Wait List Learn more about the Fat Loss Fast Track ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!  In today's episode I talked about Jackson's Honest Sweet Potato Chips.   How To Leave A Rating & Review (thank you!!!)
9/19/201730 minutes, 45 seconds
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389: Primal Vs. Keto?

What's the difference between primal and keto? How do I know if I'm in ketosis? Do I have to be in ketosis to burn fat? We're tackling these questions and a whole lot more in today's episode. In episode 387 I laid the foundation for our week of discussion around ketogenic diets. I defined ketosis, ketones and talked a little bit about "clean keto" versus all those keto plans touting ketogenic treats & desserts. In episode 388 I had the great pleasure of interviewing Mark Sisson (author of The Primal Blueprint) and talking about his newest book, The Keto Reset Diet. Today we're doing a bit of a debrief on those episodes to answer some questions and dive deeper into some of the powerful points we rushed through in episode 388. If you've got questions about fat burning, ketosis or anything we talked about in episodes 387 or 388, don't miss this episode! Reminder: next week I'm hosting a free mindset & motivation masterclass. The more we talk about nutrition & consistency, the more I feel the need to tackle mindset and the ability to create motivation because we can know a lot about nutrition strategy but not have the mental muscle to consistently implement it. I hope you'll join me! http://primalpotential.com/389/   Resources: The Keto Reset Diet The mindset side of change cannot be overlooked. If you struggle with the consistency we talk about in today's episode, make sure you sign up for the free mindset masterclass next week! Mindset Masterclass: http://primalpotential.com/bestrong Key terms: Ketosis is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones & not be dependent on regular high carbohydrate meals to sustain your energy, mood and cognitive focus. Ketones are an energy source just like carbs, fat & protein are energy sources. Ketones can be used by your brain, your heart, and your muscles. Ketones are produced by the liver as a byproduct of fat metabolism. Ketones produced under certain conditions: blood sugar is low insulin is low muscle & liver glycogen stores are low To understand more about this, listen to the following episodes of the Primal Potential podcast: Episode 009: Carb Spillover Episode 058: Understanding Fat Loss Why Calorie Counting Doesn't Work Next week's Motivation & Consistency Masterclass! It's free! Fall FLFT Wait List Learn more about the Fat Loss Fast Track ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!  Here are some of my favorite Primal Kitchen Products:   Primal Kitchen Avocado Oil 16.9 oz on Amazon:  $14- $20 16.9 Thrive Market: $9.75 Primal Kitchen Chipotle Lime Mayo On Amazon: $11.45 On Thrive Market: $7.45 Primal Kitchen Sea Salt Macadamia Nut Bars (Box of 6) On Amazon: $17.28 On Thrive Market: $14.95 How To Leave A Rating & Review (thank you!!!)
9/16/201733 minutes, 6 seconds
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388: The Keto Reset Diet

Today we have best selling author Mark Sisson on the show. Mark's book The Primal Blueprint was a game changer for me when I was initially adopting a primal way of eating. Today we're talking about his newest book, The Keto Reset Diet and how he thinks that phases of what I'll call "clean keto" are the next level of primal in terms of anti-aging, fat loss, performance, satiety & energy. For an introduction to ketogenic diets, ketones and other general concepts, check out episode 387 of the podcast where I talk about this stuff from a high level to lay the foundation for today's episode. For today, we're talking about why Mark considers keto phases the next level of primal, what kind of carb & protein limitations you'll need for success Mark said a few super powerful things in the episode that I want to really highlight: Building a fast metabolism as a health goal is completely flawed. Accelerated metabolic function accelerates again.  Guys, it's not that we need faster metabolisms. It's quite the opposite. We need more efficient metabolisms and we can create that with our food choices. He also said, "When I'm keto, I'm barely keto & when I'm not, I'm barely not".  Do you know what that is? It's consistency. It's getting to a place where there aren't wild fluctuations in the quality & quantity of your diet. That's what we need to focus on more than an inconsistent extreme approach. I strongly recommend you check out his  new book, The Keto Reset Diet & definitely take a listen to today's episode! http://primalpotential.com/388-keto-reset-diet-mark-sisson/ Resources: The Keto Reset Diet The mindset side of change cannot be overlooked. If you struggle with the consistency we talk about in today's episode, make sure you sign up for the free mindset masterclass next week! Mindset Masterclass: http://primalpotential.com/bestrong Key terms: Ketosis is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones & not be dependent on regular high carbohydrate meals to sustain your energy, mood and cognitive focus. Ketones are an energy source just like carbs, fat & protein are energy sources. Ketones can be used by your brain, your heart, and your muscles. Ketones are produced by the liver as a byproduct of fat metabolism. Ketones produced under certain conditions: blood sugar is low insulin is low muscle & liver glycogen stores are low To understand more about this, listen to the following episodes of the Primal Potential podcast: Episode 009: Carb Spillover Episode 058: Understanding Fat Loss Why Calorie Counting Doesn't Work Next week's Motivation & Consistency Masterclass! It's free! Fall FLFT Wait List Learn more about the Fat Loss Fast Track ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!  Here are some of my favorite Primal Kitchen Products:   Primal Kitchen Avocado Oil 16.9 oz on Amazon:  $14- $20 16.9 Thrive Market: $9.75 Primal Kitchen Chipotle Lime Mayo On Amazon: $11.45 On Thrive Market: $7.45 Primal Kitchen Sea Salt Macadamia Nut Bars (Box of 6) On Amazon: $17.28 On Thrive Market: $14.95 How To Leave A Rating & Review (thank you!!!)
9/14/20171 hour, 1 minute, 29 seconds
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387: How To Become A Better Fat Burner

You can become a better fat burner. If you are overweight, if you have regular cravings or feel like you're hungry all the time, I'd bet that your body isn't very good at burning your stored body fat. We can change that. In today's episode we're talking about how you train your body to either be carbohydrate dependent or an efficient fat burner. If your body can't efficiently access your stored fat as fuel, you'll have to eat more than someone who can efficiently access & burn fat. Plus, you'll be more hungry & have less energy. We're going to address what ketosis is, what ketones are and how you can begin to train your body to become a better fat burner. We're also chatting about an upcoming masters class on creating motivation & building consistency. Honestly, none of these nutritional strategies matter if you don't have the discipline to build the habit in the first place. I hope you'll join me! Here's the link to register: http://primalpotential.com/bestrong http://primalpotential.com/387/ Resources: Key terms from today's episode: Ketosis is a state of metabolic efficiency where you are able to burn stored energy in the form of body fat and ketones & not be dependent on regular high carbohydrate meals to sustain your energy, mood and cognitive focus. Ketones are an energy source just like carbs, fat & protein are energy sources. Ketones can be used by your brain, your heart, and your muscles. Ketones are produced by the liver as a byproduct of fat metabolism. Ketones produced under certain conditions: blood sugar is low insulin is low muscle & liver glycogen stores are low To understand more about this, listen to the following episodes of the Primal Potential podcast: Episode 009: Carb Spillover Episode 058: Understanding Fat Loss Why Calorie Counting Doesn't Work Next week's Motivation & Consistency Masterclass! It's free! Fall FLFT Wait List Learn more about the Fat Loss Fast Track ASCEND Boston  Have you tried Thrive Market yet? Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership!  How To Leave A Rating & Review (thank you!!!)
9/12/201731 minutes, 33 seconds
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386: How To Fight Against Laziness & Excuses

This episode will fire you up! We are drawing a line in the sand. If you want change in your life, it's time to change the way you think so you can change the way you act. Change is possible but you've got to decide to do the hard work. Today's the day for change. This episode was inspired by the song Hard Love by NEEDTOBREATHE. If you haven't heard it, take a listen! I've included the lyrics below as well. Don't miss this episode! It's pure fire! http://primalpotential.com/386/ Resources: Fall FLFT Wait List Learn more about the Fat Loss Fast Track ASCEND Boston  The Thrive Market Product of the Day is: Picnik Butter Coffee (Cappuccino) Unsweetened, creamy, and delicious, our Cappuccino is an instant classic. Picnik Butter Coffee is made from the highest-quality blend of fair trade organic coffee, grass-fed butter, and MCT oil and packed with 10 grams of grass-fed whey protein. A 6-pack on Thrive Market is $23.99 A 6-pack on Amazon is $29.99 A 6-pack on Picnik's website is $35.94 Bonus: if you go through thrivemarket.com/primalpotential you'll save an additional 25% & get free shipping on your first order. You'll also get a free 30-day membership! Hard Love Lyrics Trading punches with the heart of darkness Going to blows with your fear incarnate Never gone until it's stripped away A part of you has gotta die today In the morning you gon' need an answer Ain't nobody gonna change the standard It's not enough to just feel the flame You've gotta burn your old self away Hold on tight a little longer What don't kill ya, makes ya stronger Get back up, 'cause it's a hard love You can't change without a fallout It's gon' hurt, but don't you slow down Get back up, 'cause it's a hard love You know the situation can't be right And all you ever do is fight But there's a reason that the road is long It takes some time to make your courage strong Hold on tight a little longer What don't kill ya, makes ya stronger Get back up, 'cause it's a hard love You can't change without a fallout It's gon' hurt, but don't you slow down Get back up, 'cause it's a hard love When the wolves come and hunt me down I will face them all and stand my ground 'Cause there's a fire burnin' in me They will see my strength in this love I found Oh Hold on tight a little longer What don't kill ya, makes ya stronger Get back up, 'cause it's a hard love You can't change without a fallout It's gon' hurt, but don't you slow down Get back up, 'cause it's a hard love It's a hard love, it's a hard love, it's a hard love, it's a hard love Oh, it's a hard love, it's a hard love, it's a hard love, it's a hard love Oh, it's a hard love, it's a hard love, it's a hard love, it's a hard love Hold on tight a little longer What don't kill ya, makes ya stronger Get back up, 'cause it's a hard love You can't change without a fallout It's gon' hurt, but don't you slow down Get back up, 'cause it's a hard love 'Cause it's a hard love How To Leave A Rating & Review (thank you!!!)  
9/9/201722 minutes, 7 seconds
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385: Tackling Food Guilt

This episode is a must listen! Today I'm talking to one of my Fat Loss Fast Track clients who, as a busy, working mom, has lost 100 lbs in the last year! We tackle how she did it, what she focused on to make it easier, more sustainable & more successful than past dieting attempts and what she's struggling with most. We talk about consistency with workouts, food guilt & assigning emotion to food choices. For those of you who are interested in the LAST Fat Loss Fast Track of 2017, it kicks off on October 1st and I'll be opening up registration exclusively to the wait list on September 14th. Make sure you're on the wait list!! http://primalpotential.com/385/ Resources: 195 - Golden Rules of Carbs & Fat Loss Fall FLFT Wait List Learn more about the Fat Loss Fast Track
9/7/201733 minutes, 31 seconds
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384: What Do You Want Most?

Today's episode gets to the root of why most people aren't successful: They aren't sure what they really want and they haven't considered which choices give them what they want and which choices don't. Seems obvious, I know, but when  you start to ask and answer the questions, you'll be surprised by what you find. In today's episode I'm sharing a conversation with a Fat Loss Fast Track client where we quickly get to the heart of the matter. I ask her what she wants most. She wants to finally feel proud of herself. From there, we dive into what kinds of choices make her feel proud & what choices don't feel proud. When we look at the choices that don't make her feel so proud, we see that she's not using what she wants most as the determining factor in decision making. When she uses that simple question, "Will this make me feel proud", her choices become easier and her results improve dramatically. Reminder: the final Fat Loss Fast Track of 2017 kicks off on Sunday October 1st and registration opens up to the wait list on September 14th! Click here to get on the wait list & learn more about it by listening to episode 352 of the podcast! http://primalpotential.com/384/ Resources: Fall FLFT Wait List Learn more about the Fat Loss Fast Track In today's episode I also talk a bit about Fatco Skincare - I'm not in any way affiliated with the company but I adore their skin care products. I had been buying them from Fatco's site but they're so much cheaper through Thrive Market! I use the Cleansing Oil which is $14.00 on the Fatco site and only 11.49 on Thrive Market! Plus, the Myrrhaculous Face Cream (the other product of theirs I use) is $28 on the Fatco site and $18.29 through Thrive Market!! You can save even more at Thrive Market if you shop through the thrivemarket.com/primalpotential discount link You'll get an additional 25% off your first order + free shipping on that order and you'll get a free 30 day membership!  ASCEND Boston How To Leave A Rating & Review (thank you!!!)
9/5/201725 minutes, 48 seconds
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383: You're Stronger Than This

A few weeks ago I shared a voice note with my Masters Club. I was nervous to share it. I didn't want to offend anyone or make it seem like I think behavior change is easy. I don't think it's easy. But, I do think that we have, as a whole, become self-centered and weak minded. I think, because so many of us haven't personally lived through war, concentration camps, military combat or other intense trials, we've allowed our perspectives to become small. So small, in fact, that we've convinced ourselves that food has more power than we do. So small that we think, though well fed and safe in our homes, resisting a cookie after dinner or abstaining from a third glass of wine is what "hard" looks like. I'm not suggesting it doesn't feel hard. What I'm suggesting is that if that's what hard means to you, we've got to adjust your perspective. In today's episode I'm sharing some things that have really adjusted mine and making some recommendations for those of you who are feeling like change is hard. I hope you enjoy it. I hope you hear it in the spirit I intend it - love and helpfulness. http://primalpotential.com/383/ Resources: ASCEND Boston Fall FLFT Wait List How To Leave A Rating & Review (thank you!!!)
9/2/201714 minutes, 54 seconds
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382: The Relationship Between Hunger & Results

In today's episode I'm talking with one of my current Fat Loss Fast Track clients. For the first weeks, she was struggling to see results. But, in the two weeks prior to our chat, she had lost 5 pounds. I asked her what changed. She said, "I started really paying attention to my hunger." Guys, hunger is so major. Sometimes, as was the case for this client, when we're eating healthy or fat loss friendly foods, we feel entitled to results. We get emotional about it. "I'm eating healthy! Why isn't the scale moving!" Because you're giving your body fuel when it doesn't need it. Sure, when you feel like snacking you're choosing veggies and hummus instead of chips & dip but the reality is this: you're giving your body more fuel than it needs. Extra fuel, regardless of the type, gets stored. There's no emotion about it. You don't "deserve" results. Today we'll chat about understanding hunger, the common sense approach to knowing when you need more fuel and snacks that don't work. To see the snacks I recommend in today's episode, see below. http://primalpotential.com/382/ Resources: Here are the snacks I recommended in today's episode. Historically, I'd have bought these on Amazon, but let's compare prices for a second, okay? Epic Bars - Turkey Almond Cranberry - Box of 12 On Amazon: $37.56 On Thrive Market: $25.99 Primal Kitchen Macadamia Sea Salt Bars - Box of 12 On Amazon: $30.53 On Thrive Market: $27.99 Artisana Coconut Butter Squeeze Packs - 10 Count On Amazon: $22.13 On Thrive Market: $17.95 You can save even more at Thrive Market if you shop through the thrivemarket.com/primalpotential discount link You'll get an additional 25% off your first order + free shipping on that order and you'll get a free 30 day membership!  Also mentioned but not available via Thrive Market: Naked Cow Beef Jerky ASCEND Boston Fall FLFT Wait List How To Leave A Rating & Review (thank you!!!)
8/31/201723 minutes, 30 seconds
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381: Your Perspective Is Holding You Back

I'm pretty excited about today's episode - it's about how your perspective might be keeping you from creating success in the areas that matter most to you. In episode 380 I shared with a listener a statement that has been really powerful in my life: If you don't like the story you are in, leave. If you don't like the story you are in, you have the power to change it - to create a new one. Fortunately, I had an experience while traveling this weekend that really brought this to light so we're going deeper into this idea of story & perspective. After all, our thoughts are infinitely more powerful than we realize and once we understand the way they are holding us back, we can create stories & beliefs that move us forward. http://primalpotential.com/381/ Resources: ASCEND Boston Fall FLFT Wait List How To Leave A Rating & Review (thank you!!!)
8/29/201717 minutes, 52 seconds
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380: Building Confidence & Consistency

Remember a couple months ago when I suggested having some free coaching calls & airing them as podcast episodes? We're doing it! Today I'm talking with a mom of 2 toddlers who has lost 50 lbs in the last 6 months and wants to lose 50 more but she's struggling with both confidence & consistency. We cover a lot in today's episode including getting motivated to workout, feeling like you're not good enough and staying focused when your sense of urgency decreases as a result of success & progress. She shared with me that she struggles to accept compliments on her weight loss. I asked her why and she recounted a story of her mom telling her, as a child, to suck in her gut. Even with 50 pounds of weight lost, she feels not good enough. At one point I shared a favorite quote of mine with her: if you don't like the story you're in, leave. I think you'll really enjoy this episode! I'll be opening up more free coaching opportunities soon, so make sure you're on the VIP email list so you don't miss out! http://primalpotential.com/380/ Resources: ASCEND Boston Fall FLFT Wait List How To Leave A Rating & Review (thank you!!!)
8/26/201732 minutes, 29 seconds
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379: Elizabeth's Fat Loss Must Haves

I'm pretty excited to share with you some of my favorite fat loss foods because I recently found a way to get them for less! I'm a huge fan of saving money. I believe in the idea that it's not about how much money you make but rather about how much money you keep. Prior to losing weight, I paid off about $130,000 in student loans and personal debt and since then, even with a divorce and starting a business, I have remained debt free. The little things add up and in today's episode I'm sharing my top fat loss foods that I don't want to live without and how I'm saving money on them. http://primalpotential.com/379/ Resources: The folks over at Thrive Market emailed me a few weeks ago to suggest I shop for some of my fat loss friendly groceries on their site. I won't lie: my first response was "Thanks, I'm good. I get great deals and free shipping on Amazon." Fortunately, they persisted. They told me their prices were lower than Amazon's and their membership fee was less AND they were willing to give me & my listeners a free 30 day trial, 25% off our first order and free shipping on that first order! Below is my list of things I'm loving from Thrive Market and I detail in today's episode how these prices compare to some retailers and Amazon. To take advantage of this great deal, just go to this special link: thrivemarket.com/primalpotential  Once you're there, you'll get: A free 30-day membership 25% off your first order Free shipping on your first order Tune in to today's episode to hear why I love and how I use: Coconut cream Coconut aminos Coconut oil Butter coffee Himalayan sea salt Coconut butter squeeze packs Primal Kitchen Chipotle Lime Mayo And more! To get the special offer you must go to thrivemarket.com/primalpotential Here's that cabbage salad recipe I mentioned!  ASCEND Boston Fall FLFT Wait List How To Leave A Rating & Review (thank you!!!)
8/24/201725 minutes, 7 seconds
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378: Is High Protein Metabolically High Carb?

Is a high protein diet the metabolic equivalent of a high carb diet? In a lot of ways, yes. Our bodies do not have a storage form of protein. Excess protein - more than the body needs to maintain lean mass and repair tissue - is often used in a process called gluconeogenesis, or the creation of new glucose (sugar) from protein. Most people are eating far more protein than their bodies need and even when they're trying to minimize carbohydrate consumption, they are disregulating glucose & insulin due to their protein consumption. In today's episode we're talking about things you need to know about protein to help you shed excess fat, reduce hunger, minimize cravings and be as healthy as possible. http://primalpotential.com/378/ Resources: In today's episode we talked about aiming for around 0.5 grams of protein per pound of lean body mass. Lean body mass is your body weight minus your fat mass. You can figure this out if you know your body fat percentage. For example, if a 200 lb individual is 30% body fat we can calculate that their fat mass is 60 pounds because 30% of 200 is 60. Then, we'll subtract 60 from 200 to see that their lean mass (total mass minus fat mass) is 140 lbs. Using the calculation of 0.5 grams of protein per pound of lean mass, this individual would target around 70 grams of protein per day. ASCEND Boston Fall FLFT Wait List How To Leave A Rating & Review (thank you!!!)
8/22/201719 minutes, 1 second
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377: The Destructive Impact of Overthinking

Progress stems from what you do. Change requires action yet most of us spend most of our time in thought. In today's episode we're talking about the destructive impact of overthinking. You do not need to learn from your theoretic strategy - you will learn from your actual strategy. When you aren't sure what to do, simplify your thought process, pick the choice that is most likely to help you grow and then learn from your action. I'll be sharing a couple of messages I recently received from a client and her struggle to discern the "best path" from her overwhelming barrage of thoughts. http://primalpotential.com/377-2/
8/19/201718 minutes, 46 seconds
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376: Is Silent Inflammation Slowing Fat Loss

There is a way to reduce hunger, minimize cravings, burn more fat, have more energy and dramatically improve your health that very few people are talking about: reducing internal inflammation. We are missing the boat when we think of inflammation only as pain & swelling. It's so much more than that. Inflammation that we can't see or feel in the traditional way is often responsible for cravings, hunger, brain fog, headaches, acne, constipation, bloating, trouble losing weight, and so much more. However, when we talk about the impact of inflammation, most people jump to considering anti-inflammatory foods & supplements. That's not the best way to go! That's kind of like trying to put out a fire with water while you continue to stoke it with logs & newspaper. Step one when trying to put out a fire is: stop fueling it! In today's episode we're talking about strategies to stop fueling the fire of inflammation. http://primalpotential.com/376-silent-inflammation/ How To Stop Triggering Inflammation In Your Body Get a water filter (and here's an episode I did on the importance of water filters) Eat less sugar Reduce processed food consumption Try reducing common irritants from the following categories discussed in the episode: lectins phytates oxalates mold toxins Minimize or eliminate gluten consumption Avoiding overeating (even overeating whole foods like protein) Get more sleep Stop overreacting - don't sweat the small stuff Resources: ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/17/201727 minutes, 37 seconds
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375: Moving From Intention To Execution

The way we think about & approach fat loss is a problem. When we focus too much on the overall strategy and not enough on the daily strategy, a few things happens: We can undervalue the importance of today because there is no immediacy to the macro view We can overwhelm ourselves because we're looking at all the work that needs to be done & all the changes that need to happen instead of narrowing our focus to just today's work Mental & emotional commitment to a strategy or approach doesn't equate to daily execution. You can attach to a big picture or a lifestyle without ever living it. This is the fundamental difference between intention & action. This is what we're breaking down in today's episode. http://primalpotential.com/375/ Resources: ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/15/201715 minutes
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374: Primal Masters Club Interviews Elizabeth

Back in July  you guys suggested that we turn the tables on the podcast and I be in the hot seat for an interview. I turned to my Primal Potential Masters Club to put together a list of questions and I'm sharing parts of the interview with you! We are talking struggles, moderation, body acceptance, goals and so much more on today's podcast. I share my thoughts on what has surprised me most about Primal Potential, when I decided to start my own company and lots of thoughts on my own personal journey and experiences as a podcaster/teacher. If you have questions you'd like me to answer, put them in the comments and I'll make sure to answer every one either in the comments or on my Anchor channel. http://primalpotential.com/374/ Resources: ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/12/201729 minutes, 27 seconds
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373: Creating Change, ASCEND & Ella

This is a special, random, unexpected mini-sode. Today, in fact, just a few minutes ago, my girlfriend Ella from On Air with Ella called to ask me about ASCEND. When I picked up the call she said "I'm recording us" which was totally fine because we've had about a million casual conversations where after the fact we've thought - hey, that was some deep stuff. That could have been a podcast! Warning: because this was just a casual chat and we weren't thinking of it as a podcast, I do cuss. Sorry 'bout it! This episode is marked explicit. While today wasn't deep, we still wanted to share with you our chat about ASCEND Boston, what it is and Ella joining the party for a special workshop! I don't usually drop Friday episodes but this is a short one and I really hope we'll see you at ASCEND. Click here to get your tickets or read more below! http://primalpotential.com/373-ascend-ella/ More About ASCEND For years, the weight of that question, "why do I suck?!" pulled me into an almost constant state of frustration, disappointment and resignation. To listen to extra info instead of reading it, click here. Full link here: http://primalpotential.com/wp-content/uploads/2017/07/Ascend-Boston-Email.m4a I really, really, really wanted to change. I wanted to be healthy, lean, confident, energetic, fit & sexy. But, I wasn't doing the work.  I wanted it more than anything. I really did. But, in moments of temptation, emotion, fatigue or any number of other things, I'd turn to excuses like, "I'll start tomorrow" or "just one last hurrah to get it out of my system". Then of course I'd wonder, "Why do I suck? What is wrong with me? What's it gonna take? Will I ever do it?" After losing nearly half my body weight and shocking myself more than anyone else with my determination & persistence, I knew I had to help people like me. It really wasn't just about weight loss because to be honest, my weight wasn't the only reason I had this "why do I suck?" feeling. For a long time, I felt the same way about my finances. I was in debt. I was making decent money at my job but it was all spoken for before it hit my bank account each week because I owed on student loans, credit cards, a mortgage, car payments and a million other things. I desperately wanted to be able to enjoy my money and find a way out of debt but I continued to buy clothes I didn't need and coffees that were 4 times the cost it would be to make at home. So with well over 100 lbs lost and nearly 130K in debt paid off, I knew I had to help others fight the fight. But HOW? I've done a lot of things. Primal Potential is 3 years old and it's helped hundreds of people with the Fat Loss Fast Tracks, the podcast, blogs, emails, Breaking Barriers & Carb Strategies. BUT. It's not enough. It's not making the impact I know needs to be made. It's not making the impact I know I'm here to make. I knew that there were still hundreds, if not thousands of people who were inspired by the content but haven't taken the steps to make meaningful change in their lives.  I had to do more. What's the next evolution? But what? And how? How do I reach them? ASCEND is how. It cuts through all the crap, rhetoric & theory and helps ME get to YOU. It's for you and about you. It's about actively MOVING to the next level of life & achievement. Right there. Right then. Together. Last year, after feeling like I could only help so much with the podcast, I decided to host a live weekend even in Nashville Tennessee. I remember telling people, "I promise, it will change your life". A few days before the event in Nashville, one of my clients emailed me. She had been explaining to her young daughter that she was going on a trip to see Elizabeth Benton. Her daughter replied, "Because she's going to change your life, right?" Gulp. No friggin' pressure! I remember talking on the phone with my mom last night and recounting the story to her. She flatly replied, "Well, you told them you would." As many of those original ASCEND attendees sign up for our second weekend event this November, I know they got what they came for, I know I did as I promised and here's the best part. ASCEND Boston will be even better. I am 10000000% certain of that. I was nervous going to ASCEND last year but this year I am just over-the-moon-excited. Like I said, there's only so much I can do on the podcast. We can't dive deep into YOU. I can't talk to YOU about your excuses and what's really behind them. I can at ASCEND.  On the podcast, I can't carve out the time for you to REALLY connect with yourself, what you want and what needs to change for you to get it. I can at ASCEND.  On the podcast, I can't sit down with you and say "there's a lot more behind what you're saying is hard. Let's power through that now. Let's set you free from that." I can at ASCEND.  I got so, so excited today while I was working on ASCEND. See, I've committed a minimum of 1 hour every single day, 7 days a week, between now and ASCEND in November to work on NEW breakthrough topics & challenges to share. As I sat for my hour today I thought, "I think this is my favorite one ever!!! I wish it was November already..." But I know that by then I'll have 2 solid days worth of new & insanely powerful topics and challenges for us to go through together and I'll be just as excited to explore each one with you. I say with confidence & excitement: ASCEND will change your life.  And and I'm almost as excited that today is the day I get to invite you!  ASCEND tickets are now on sale! There is tons of information below including what, where, why, how much & what else! Just don't forget: there are only a total of 80 tickets available for the event. If you KNOW you need to be there and have heard how spectacular last year was, head to this link now to buy your ticket: http://primalpotential.com/ascendboston/ If you need to know more, I've got your back. Let's cover all our bases. You can read more about it here. You can listen to my thoughts, excitement and objectives in this voice note You can read through some FAQs below. When?  November 3rd & 4th in Cambridge, MA (just a stone's throw outside of Boston, right along the beautiful Charles River) There will also be a casual meet up with food & drinks on Thursday night November 2nd. Sessions will start at 8am Friday November 3rd so make sure you're there by then! Where? The Courtyard by Marriott Boston-Cambridge in Cambridge, MA just minutes from Harvard Square. How much? Tickets are $597. It was important for me to lower the price from last year when tickets were between $797 and $979. This year I challenged myself to give more to more people for less money. It's about impact, for me. Not income. What does the price include? Go here for more info (but read the rest first in case I cover another one of your questions). Is ASCEND a weight loss event?  No, it is not, though it will absolutely help you take ANY goal, including weight loss, to the next level. This is about you, getting what you want, and figuring out how to not let previous obstacles & roadblocks stand in your way anymore. How is ASCEND different from what I talk about in the podcast? The podcast is general. The podcast isn't about YOU. The podcast doesn't allow for personalized attention and activities. It's information. ASCEND is investigation. Personal investigation and a concentrated focus on YOU. And if you didn't listen to the voice note yet - here's that. My thoughts & intentions about ASCEND. http://primalpotential.com/wp-content/uploads/2017/07/Ascend-Info.m4a If you have any questions and you've reviewed all the above information (and links), don't hesitate to reach out! I'm happy to chat it through with you! I really hope to hang out with you in Boston in November! Here's that link again to learn more about what's included in the ticket price & to purchase your tickets. http://primalpotential.com/ascendboston/ E Please note that tickets are non-refundable & non-transferrable. Fortunately, you will not regret attending this event. It might be the best weekend of your year! :-) Resources: ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/11/201717 minutes, 54 seconds
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372: Dating & Fat Loss

Dating & fat loss. We are going there today. Whether you are married, dating or single, this episode will tackle mindsets & strategies for staying true to your goals regardless of what people in your life eat or choose. The reality is: no matter who you are with or what anyone around you chooses, you are always 100% in control of what you put in your mouth, how much & when. Does this make it easy to make progress towards your goals when people are around you are indulging? Nope. But this is life. I think it's a huge asset to have people in your life who eat differently than you do. It's an incredible opportunity to practice and become resilient. I'm excited to talk about how I approach difficult situations, how I say no, when I indulge and how I strike balance between social eating situations and my goals. If you have questions or strategies, please share them in the comments below! http://primalpotential.com/372-dating-fat-loss/ Dating & Fat Loss Strategies Pay attention to the kinds of choices that make you feel your best Optimize your habits outside of date night Don't apologize for or feel the need to explain your choices Don't be dramatic -  you're not a victim of your choices Stay away from self-deprication - it's not sexy or funny Make dating about fun & connection, not food Know what's worth it & what's not Resources: ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/10/201733 minutes, 31 seconds
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372: Dating & Fat Loss

Dating & fat loss. We are going there today. Whether you are married, dating or single, this episode will tackle mindsets & strategies for staying true to your goals regardless of what people in your life eat or choose. The reality is: no matter who you are with or what anyone around you chooses, you are always 100% in control of what you put in your mouth, how much & when. Does this make it easy to make progress towards your goals when people are around you are indulging? Nope. But this is life. I think it's a huge asset to have people in your life who eat differently than you do. It's an incredible opportunity to practice and become resilient. I'm excited to talk about how I approach difficult situations, how I say no, when I indulge and how I strike balance between social eating situations and my goals. If you have questions or strategies, please share them in the comments below! http://primalpotential.com/372-dating-fat-loss/ Dating & Fat Loss Strategies Pay attention to the kinds of choices that make you feel your best Optimize your habits outside of date night Don't apologize for or feel the need to explain your choices Don't be dramatic -  you're not a victim of your choices Stay away from self-deprication - it's not sexy or funny Make dating about fun & connection, not food Know what's worth it & what's not Resources: ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/10/20170
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371: What The Health

A few weeks ago, I sent an email to everyone on my free VIP email list with my thoughts on the documentary "What the Health". Since then, I've received hundreds of questions about meat eating, dietary fat, fat loss, low carb diets and everything along that spectrum. In today's episode, I'm going to share my thoughts on "What the Health" but also share some deeply data driven opinions of experts, including some of the highlights and considerations from Primal Fat Burner, a new book from Nora Gedgaudas. I think it's a huge mistake to try to define ways of eating as "right" or "wrong". I think we waste a ton of energy & potential labeling vegan, paleo, primal or low carb as "good" and "bad". Realistically, they can all be done well and they can all be done poorly. They can all be built on high quality foods or low quality foods. They can all be designed to deliver great health or to create disease. It comes down to quality, individuality and hormonal implications. That's what we're talking about in today's episode. http://primalpotential.com/371-what-the-health/ Resources: Primal Fat Burner by Nora Gedgaudas Robb Wolf & What The Health Understanding Carbs & Fat Loss Understanding Insulin Carb Strategies for Fat Loss E-Course 195: Golden Rules of Carbs & Fat Loss Carb Timing ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/8/201735 minutes, 16 seconds
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370: Carbs & Blood Sugar

There's a lot of misunderstanding and misinformation about food and metabolism. Every couple of months I want to devote an episode to misunderstandings about fat, misunderstandings about protein and misunderstandings about carbohydrates. In today's episode, we are tackling some major misunderstandings about carbs and blood sugar. We'll also talk about specific changes you can make to improve your carbohydrate choices without drastic dieting choices and cutting out carbs. If you have questions about carbs in general and want to get more clear on the basics, please check out episode 122 of the Primal Potential Podcast. http://primalpotential.com/370-carbs-blood-sugar/ Resources: Understanding Carbs & Fat Loss Understanding Insulin Carb Strategies for Fat Loss E-Course 195: Golden Rules of Carbs & Fat Loss Carb Timing ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/5/201719 minutes, 36 seconds
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369: Chasing Excellence

Ben Bergeron released his first book a couple weeks ago: Chasing Excellence. I ordered it the day it was released, read it the following day and re-read it over the weekend. I then bought 21 more copies and will probably buy more. I strongly recommend you get a copy and read it with your journal nearby. In his book, he talks about the mindset required to be excellent. He trains some of the best athletes in the world and his primary focus is how they think. He focuses first on the person: their character, mindset and mental toughness. Only with that solid foundation can he maximize their abilities. In today's episode, we're talking about some of my favorite parts of the book and his principles can be applied to help you reach your goals. http://primalpotential.com/369-chasing-excellence/ Resources: Chasing Excellence by Ben Bergeron ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/3/201725 minutes, 17 seconds
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368: Easing Off Isn't Easier

Today's episode might feel like tough love & you're not going to want to miss it. Do you talk yourself into "easing off" because it feels easier? Do you allow stress & emotion to justify not taking great care of yourself? This episode is straight truth & fire about emotion, excuses, circumstances and growth. I think you're going to love it! http://primalpotential.com/368-easing-off-isnt-easier/ Resources: Chasing Excellence by Ben Bergeron The Art of Possibility by Rosamund Stone Zander & Benjamin Zander ASCEND Boston How To Leave A Rating & Review (thank you!!!)
8/1/201729 minutes, 28 seconds
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367: 2 Strategies For Overcoming Excuses

What do you do when you don't feel like doing the work? I am all for indulging when it makes sense, but I also know that continuously justifying indulgences & overeating can keep you from your goals and be a huge source of frustration. In today's episode I'm sharing a few of my own personal strategies for overcoming that desire to throw in the towel or turn away from my goals. If you feel like you need a better way to respond to temptation, stress, or simply the way you talk yourself into over-indulging, today's episode is for you! http://primalpotential.com/367-overcoming-excuses/ Resources: How To Leave A Rating & Review (thank you!!!)
7/29/201719 minutes, 26 seconds
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366: Want Fat Loss?

I recently did some 2 week journal reviews for my veteran Fat Loss Fast Track clients and decided it's time to talk about the basics of fat loss and specific habits that will dramatically accelerate your results. If you are trying but not getting results, this episode is for you. If you aren't trying but want results, this episode is for you. If you feel stuck, unmotivated or unsure of where to start, this episode is for you. If you think you know everything, this episode is for you. ;-) Hope you enjoy it! http://primalpotential.com/366-want-fat-loss-start/ Resources: ASCEND: Get on the wait list Q&A 6 Fat Loss Breakfast More on Breakfast Golden Rules of Carbs & Fat Loss Tracking: My #1 Recommendation How To Leave A Rating & Review (thank you!!!)
7/27/201725 minutes, 2 seconds
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365: Accepting Reality Without Finality

Do you get hung up on your past? Do you let it frustrate you? Does it contribute to your doubts about what you might be able to do in the future? That's what today's episode is all about. It's time to understand how to change that. This episode was inspired, in part, by The Traveler's Gift by Andy Andrews. A couple of the quotes at the center of this episode include: I do not deny the reality of my situation; I deny the finality of it. If we familiarize ourselves with the chains of bondage, we prepare our own limbs to wear them. Make sure to listen to this one! http://primalpotential.com/365-reality-without-finality/ Resources: ASCEND: Get on the wait list The Traveler's Gift by Andy Andrews How To Leave A Rating & Review (thank you!!!)
7/25/201718 minutes, 50 seconds
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364: The Science Of Cravings

Struggling with sugar cravings? Do you want to make better choices but find yourself repeatedly giving into the pull of your cravings? One of critical steps we need to take in order to overcome cravings is understanding how our current behavior is actually creating those cravings. Sure, practice, discipline & self-control play a role, but identifying the ways that your current choices are triggering the return of your cravings is a powerful place to start. In today's episode we're geeking out on a couple aspects of the science of cravings so you can begin to create your own personal sugar solution. http://primalpotential.com/364-science-of-cravings/ Resources: ASCEND: Get on the wait list How To Leave A Rating & Review (thank you!!!) 055: Probiotics for Health & Fat Loss The Carb Cycle 195: The Golden Rules of Carbs & Fat Loss
7/22/201729 minutes, 42 seconds
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363: Loving Food & Losing Weight

The other day I had a powerful interaction with someone in my Primal Potential Masters Club. She loves food (I do too) and she's struggling with a feeling of "missing out" if & when she's trying to eat less. How do you love food & still lose weight? I promise it's possible... She knows she is probably eating too much but the idea of eating less creates a real uneasiness for her. She called it fear. Whatever it is for you, it can feel like tension, deprivation, fear of missing out or lack. Today we're going to dive into solutions for those fears. Big shout out to this super special client for being open to me sharing some of our exchange. **This episode is explicit for language and content beginning around the 25+ minute mark** http://primalpotential.com/363-loving-food-losing-weight/ Resources: Anchor Channel for Short Form Audio ASCEND: Get on the wait list How To Leave A Rating & Review (thank you!!!)
7/20/201731 minutes, 53 seconds
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362: Travel Light

I've shared with you that one of my mantras is "travel light" and it has been a game changer for me. This weekend, however, I realized that I've really dropped the ball on living that mantra, especially as it relates to my interactions with other people. First, let me revisit (more for me than for you) what "travel light" means to me. I don't get flustered over the small stuff. I'm grateful. I find the good in everything. I choose to focus on opportunities to move forward. I am more powerful than my setbacks & circumstances. I know that joy is a choice & I choose it daily. Essentially, "travel light" reminds me to refuse to be burdened by anything. Let it go. Set it down. Travel light. I really believe that often times, extra physical weight we carry is a physical manifestation of extra emotional weight we're carrying. More than that, most of the emotional baggage we carry with us is optional. We can & should set it down. We only carry it with us because we don't realize that we can & should let it go. http://primalpotential.com/362-travel-light/ Resources: ASCEND: Get on the wait list How To Leave A Rating & Review (thank you!!!)
7/18/201714 minutes, 46 seconds
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361: 5 Ways To Create Summer Success

You can make progress towards your goals AND indulge. You can enjoy summer or holiday treats without guilt. You can enjoy food AND results. It's time to let go of the idea of perfection and stop creating drama and guilt over enjoying food. With that said, summer time & holiday seasons can be a challenging time to embrace improvements and avoid going overboard. In today's episode we're talking about 5 strategies to create summer success without perfection. These strategies are about YOU and can easily be applied to holidays or any time you feel like you're in a funk and you want to make more progress. http://primalpotential.com/361-create-summer-success/ Resources: ASCEND: Get on the wait list How To Leave A Rating & Review (thank you!!!)
7/15/201722 minutes, 23 seconds
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360: Taking Control of Your Life

In today's episode I share a conversation with one of my Masters Club clients. When I asked her about the most significant changes she's made in her life, she shared how she's now certain that she is in control of her life. She's in control of her food choices, her physique, her career, finances and much more. Our discussion centers around a few follow-up questions: did you always feel like you had that control? And: how did you create it? How has that sense of control impacted how you take care of your body? Specifically, we talked about how she transitioned to feeling limited because of her circumstances to feeling empowered regardless of her circumstances.  Then we got talking about her struggles. She isn't seeing the physical progress she knows she is capable of and she feels like she needs more standards for herself when it comes to food. We quickly got to the root of the problem: eating too much of the "right" things. She's improved the quality of what she's eating, but the quantity is probably a bit much for her goals. Together, we established a strategy for paying more attention to how much she's eating versus how much she needs to eat. Don't miss today's conversation! http://primalpotential.com/360-taking-control-life/ Resources: ASCEND: Get on the wait list How To Leave A Rating & Review (thank you!!!)
7/13/201728 minutes, 57 seconds
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359: Primal Potential's 3rd Anniversary

Wednesday July 12th is Primal Potential's 3rd anniversary. Pretty crazy, right? The very most important thing to say today is THANK YOU. Primal Potential wouldn't exist without you & it exists for you. In today's episode I'm sharing some ideas I have for making this community even more fun & transformative for you. From the bottom of my heart, thank you for making Primal Potential what it is and everything it will become. I am beyond grateful for you! If you want to help me celebrate, it would mean the world to me if you'd take a second to leave a rating & review of the podcast on iTunes (Apple Music) or wherever your listen. http://primalpotential.com/359-3rd-anniversary/ Resources: ASCEND: Get on the wait list How To Leave A Rating & Review (thank you!!!)
7/11/201727 minutes, 41 seconds
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358: Tackling Excuses, Procrastination & Not Trusting Yourself

Excuses, procrastination & not trusting yourself stem from one problem: communication. We all understand the importance of honest & productive communication with others, but we don't spend much time improving the way we communicate with ourselves. This is a problem. To overcome excuses, to begin to trust yourself and to get to a point where what you say you'll do actually means something, improve the way you communicate with yourself. Today we'll talk about how. http://primalpotential.com/358-tackling-excuses-procrastination/ Resources: How To Communicate Like A Buddhist Breaking Barriers - Overcoming Emotional Eating & Self Limiting Beliefs How To Leave A Rating & Review (thank you!!!)
7/8/201716 minutes, 48 seconds
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357: AMA - Elizabeth Answers Questions

The other day on my daily blog I invited you to "ask me anything" and today I'm sharing my answers. Some of the questions are personal in nature - everything from my goals & recent progress to whether or not I have a boyfriend. Others are playful and some are certainly tactical. I consider you guys family and I love when we can get to know each other better. Today, you'll hear a little bit more about my own journey, my life as well as my thoughts on things like sugar addiction, perfection and working out. http://primalpotential.com/357-elizabeth-answers-questions/ Resources: Food Addiction Temptation & Fighting Against Yourself Breaking Barriers - Overcoming Emotional Eating & Self Limiting Beliefs How To Leave A Rating & Review (thank you!!!)
7/6/201733 minutes
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356: Complacency & Rationalization

Do you feel like you're a bit complacent? You want more results but you're just not pushing yourself to get those results? On today's episode I'm talking with one of my clients who has lost 70 lbs and wants to lose more. When I asked about his current challenges & struggles he said, "I've become complacent." He finds himself rationalizing choices because one treat or indulgence won't really make a big difference in the long run. Part of this is human nature. Our motivation, if not constantly cultivated, ebbs & flows. Plus, with 70 lbs of weight lost, it's easy to focus on how much you've accomplished and use that to justify throttling back on the effort. And, we can rationalize & justify pretty much everything. The problem is: that's not what this client wants. He doesn't want to throttle back. He doesn't want to rationalize & justify. He wants to overcome the complacency. Today, we talk about how. http://primalpotential.com/356-complacency-rationalization/ Resources: Summer Fat Loss Fast Track Summer Fat Loss Fast Track Info How To Leave A Rating & Review (thank you!!!)
7/4/201720 minutes, 49 seconds
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355: Intensity of Temptation

This might be one of my favorite episodes ever. Here's what happened: I got an email from a client who was really struggling. In the heat of a moment of frustration, she wanted to eat. She was simultaneously making choices that weren't aligned with her goals AND mad at herself that she was still fighting these battles with food. While bemoaning the ongoing struggle, she chose to turn to food. She was feeling emotional, overwhelmed and held captive by temptation & surrender. We went back & forth over email and voice note and when it was all said & done, I asked if I could share our exchange on the podcast. Fortunately for everyone who listens, she said yes. Don't miss this one. http://primalpotential.com/355-intensity-of-temptation/ Resources: Summer Fat Loss Fast Track Summer Fat Loss Fast Track Info How To Leave A Rating & Review (thank you!!!)
7/1/201720 minutes, 43 seconds
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354: Tackling Food Addiction

Are there foods that you feel have more power than you do? Like once you stop with that certain thing, you just can't stop? Do you ever feel like you're addicted to sugar? I've certainly been there and so has one of my clients, with whom I'm chatting on today's episode. After losing 100 pounds, she convinced herself that she had been addicted to certain foods and she didn't have the power or self-control to include them in her life. For a time, that perspective really served her. It helped her keep the weight off and consistently make quality food choices. However, things changed and she realized she wanted to trust that she has far more control than any food, at any time. She wanted to find her own power and move beyond the idea that food was more powerful than she was. Today we chat about finding your power, overcoming fear and a different approach to the idea of food addiction. http://primalpotential.com/354-tackling-food-addiction/ Resources: Summer Fat Loss Fast Track Summer Fat Loss Fast Track Info How To Leave A Rating & Review (thank you!!!)
6/29/201738 minutes, 46 seconds
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353: Coconut Oil Controversy

Who hasn't seen the sensational headlines over the past couple weeks? Everything from "Coconut Oil Isn't Healthy. It Never Was Healthy" to "The World Just Fell Out of Love with Coconut Oil". Where did this come from? Is there new research we need to consider? In today's episode we're looking at this coconut oil controversy, where it came from, the science that is referenced and how you can find what works best for your body. http://primalpotential.com/353-coconut-oil-controversy/ Resources: Summer Fat Loss Fast Track Summer Fat Loss Fast Track Info 325: Dietary Fats To Avoid & Why 075: Dietary Fat & Cholesterol Dr. Chris Masterjohn's Podcast On Saturated Fat Research How To Leave A Rating & Review (thank you!!!)
6/27/201738 minutes, 9 seconds
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352: Overcoming Doubt & Creating Consistency

One of the primary reasons we haven't reached our goals is that we doubt ourselves. It's not the doubt itself that is the problem, but it's the inaction & inconsistency that stems from doubt. In today's episode I'm talking about why we doubt and how to leave all your past failures, frustrations and missed opportunities behind you so you can create a dramatically different outcome than anything you've had before. We talk through legitimate hurdles to success like projecting past failures onto future attempts, valuing information over implementation and much more. http://primalpotential.com/352-overcoming-doubt/ If you'd rather watch this episode as a presentation instead of listen, follow this link: http://primalpotential.com/sum17replay Resources: Summer Fat Loss Fast Track Summer Fat Loss Fast Track Info How To Leave A Rating & Review (thank you!!!)
6/24/20171 hour, 7 minutes, 14 seconds
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351: Lost 90 Pounds, Found Calm

I could have called this episode so many different things. I could have called it "Lifestyle Transformation After Baby". I could have called it "When You Should NOT Workout". I could have called it "Learning To Be Calm As A Fat Loss Strategy". I should probably just keep it simple and call it awesome. In today's episode I'm talking with one of my Fat Loss Fast Track clients who has lost 90 pounds, 40 of which has been in the last few months of her Fat Loss Fast Track experiences. At first, we talk a lot about what has worked well for her. We talk about how learning to be less reactive and more calm has helped her weight loss but also her happiness. Then we start to talk about exercise, sleep and when to push yourself. Not only is she inspiring, she's incredibly wise and I know you're going to get so much out of her story! http://primalpotential.com/351-lost-90-pounds/ Resources: Summer Fat Loss Fast Track Summer Fat Loss Fast Track Info How To Leave A Rating & Review (thank you!!!)
6/22/201740 minutes, 54 seconds
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350: Identifying & Solving The REAL Problem

Too often, we scramble for solutions without taking the time to really define and understand the problem. That leads to lots of effort with little results. We either solving the wrong problem or implementing the wrong solution, or both. It's a waste of time & a fast track to frustration. Today's episode features a candid conversation with one of my Masters Club clients. Prior to her time in the Fat Loss Fast Track, she was always on a diet. She felt like her only weight loss strategy was "eat less" and she was exhausted by it. Though she developed a solid strategy that worked for her, she struggled to make consistent positive choices after having a baby and juggling life, marriage & motherhood. Through the course of our convo we define the problem, toss around potential solutions and determine a course of action to help her learn more about what works for her and get back to feeling her very best. http://primalpotential.com/350-identifying-the-real-problem/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/20/201731 minutes, 9 seconds
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349: Success Cycles

I'm so excited to have one of my Fat Loss Fast Track clients on the show today. She's in the trenches of creating lasting change and refining what works best for her body & lifestyle. After feeling great about her first 12 weeks in the Fat Loss Fast Track, she struggled with enthusiasm, engagement & consistency in the second 12-weeks. She talks candidly about cycles of success and how she's fighting back to recreate momentum. I think it's powerful to see & hear what strategies work for people and how they overcome obstacles. Today's episode is a great example. http://primalpotential.com/349-success-cycles/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/17/201735 minutes, 29 seconds
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348: Your Lies Become Your Truth

Be careful. Your lies will become your truth. The messages we send to ourselves via our thoughts & words become our reality. They are powerful. Your thoughts & words are not only descriptive but also prescriptive. They are instructions to your subconscious & they inform your behavior. If you're saying that you're out of control and have no motivation, that will become your truth, whether you want it to or not. If you struggle with doubt or negativity, don't miss today's episode! http://primalpotential.com/348-lies-become-truth/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/15/201718 minutes, 14 seconds
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347: 5 Lessons For Success Beyond Fat Loss

I had a busy weekend, full of lessons, many of which came from my first time on a bike in God knows how many years. Saturday, I ate lots of treats (for me) and several alcoholic beverages. Sunday, I ate really clean & biked around Martha's Vineyard. On both days, I was reminded of powerful lessons that help me break through my mental barriers, make progress towards my goals and take great care of myself. In today's episode, I'm sharing 5 of those real-life lessons with you! I hope you enjoy them! http://primalpotential.com/347-5-life-lessons-for-success-fat-loss/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/13/201732 minutes, 20 seconds
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346: Stop Creating Chaos

You might not see it this way, but chances are, you're creating chaos in your life. Often, we turn to food & alcohol in response to stress, emotion, tension or anxiety. Food allows us to escape, avoid & numb whatever is bothering us. Then, we turn our attention to an attempt to NOT eat or drink in response to these feelings. However, that's like trying to lower a fever with ice instead of addressing & resolving what's causing the fever. In today's episode I will share what I wish I knew when I was younger about emotional reactions that contributed to overeating, binging and obesity. http://primalpotential.com/346-stop-creating-chaos/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/10/201717 minutes, 27 seconds
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345: Stress Incontinence Solutions

The other day I overheard a conversation between two women at the gym. One woman was complaining to the other about her stress incontinence, or, as she described it, leaking urine during her workout. The other woman shared that she has the same problem and they attributed it to having kids and talked about how there was no solution other than surgery. That's not true. In today's episode, I'm talking not only about stress incontinence but about how we ignore problems instead of fixing them. That has got to stop. We power through workouts without regard to what is happening with our bodies. We do nothing about aches, pains, incontinence, headaches and other symptoms instead of looking to identify & resolve the underlying issue. Whether you workout or not, whether you experience stress incontinence or not, I strongly recommend you listen to this episode, and to your body. http://primalpotential.com/345-stress-incontinence-solutions/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!) Becoming A Supple Leopard by Kelly Starrett  Find a physiotherapist in your area: Canada: http://www.physiotherapy.ca/About-Physiotherapy/Find-a-Therapist-Directory USA: http://www.womenshealthapta.org/pt-locator/ UK: http://www.csp.org.uk/your-health/find-physio/physio2u Australian: http://www.physiotherapy.asn.au/APAWCM/Controls/FindaPhysio.aspx New Zealand: http://physiotherapy.org.nz/about-physiotherapy/find-a-physio/
6/8/201731 minutes, 5 seconds
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344: 6 Critical Factors To Crush Your Goals

A couple weeks ago I went up to Albany, NY to watch one of the CrossFit regional competitions. All of the athletes were highly skilled and wanted to win. However, being highly skilled and wanting to win wasn't enough. As I watched the competition, I paid close attention to factors that made athletes struggle & falter as well as common factors that set athletes up for success. In today's podcast, I'm sharing with you 6 critical strategies that will help you crush your goals based on what I observed at the regionals. We all want something, but that doesn't mean we consistently do the work to stay focused and achieve our desired outcome. Today's episode will help you crush your goals and move from wanting to win to actually winning. http://primalpotential.com/344-crush-your-goals/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/6/201733 minutes, 4 seconds
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343: What Drives Your Choices?

Please do not confuse thoughts with emotions. Many people think that it's our emotions, our feelings, that drive our choices. It's not. It's our THOUGHTS. Sure, it can be our thoughts about what we feel, or it can just be thoughts without emotional ties. If you want to change the choices you make, you've first got to understand the thoughts that drive them, both good & bad. You have to be willing to surrender this hyper focus on tactic. If you aren't consistently making the kinds of choices you want it, it's not because you've yet to find the right program, meal plan or calorie allotment. It's because of the way you think prior to making a choice. Today I'm going to help you discover the thoughts that are helping you, the thoughts that are hurting you and what you can do about it. http://primalpotential.com/343-drives-choices/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/3/201720 minutes, 25 seconds
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342: Sunshine & Your Hormones

Can sun exposure increase your metabolism? Can it help you burn fat more efficiently? The answer is yes. In today's episode we're going into the science of sun, your skin & hormones to look at how moderate sun exposure can minimize cravings, reduce inflammation, increase energy and support your metabolism & ability to burn fat. I know our society talks about the dangers of the sun and tells us all to put on sunscreen before we talk to the mailbox but here's the reality: sun burn is bad, the sun is not. There are many health benefits of sun exposure beyond vitamin D and we'll be talking about them today! http://primalpotential.com/342-sun-exposure-your-hormones/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
6/1/201721 minutes, 17 seconds
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341: Motivational Minisode

I had a particularly motivating morning the other day. However, it didn't start out that way. It started out with an onslaught of self-doubt, excuses and self-imposed limitations. I am not immune to negativity & excuses. I have just as many doubts & excuses as the next person. Sometimes they win. Often, they don't. In today's motivational minisode I'm sharing my motivational morning and how I work through real limitations without letting them dictate my decisions. http://primalpotential.com/341-motivational-minisode/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/30/201715 minutes, 27 seconds
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340: Body Image & The Mental Game

I am so pumped to share a powerful conversation I had with one of my Fat Loss Fast Track clients about body image and the real reasons we want to change our bodies, lives & relationship with food. On today's episode, Kristi and I talk about how the mental game of nutrition and weight loss has not only changed her body but also her life. She's brave enough to talk about existing insecurities and what it is that she really wants - why she really wants to lose weight & change her body. If you have ever had a body image issue, this is an episode you won't want to miss! Huge thanks to Kristi for her openness and inspiration! http://primalpotential.com/340-body-image/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/27/201735 minutes, 31 seconds
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339: How To Be Stronger Than Your Excuses

I recently sent an email to my Fat Loss Fast Track clients asking them all a direct question: Are you a dropout? I wanted them to think hard about their level of effort and engagement while giving a lifeline to those who need some extra support & encouragement. I want to open the lines of communication with every single one of the FLFTers so we can make the rest of the spring FLFT the best of the spring FLFT. I got some really powerful email responses from folks who have drifted and are struggling. I printed them all out. I studied them and, to the extend that they will let me, I'm working to help all of them become stronger than their excuses. In today's episode I'm sharing some of their emails with you and talking about mental models to help all of us end the drama, stop sensationalizing our choices & become stronger than our excuses. http://primalpotential.com/339-stronger-than-your-excuses/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/25/201730 minutes, 7 seconds
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338: The Big Lie About Binges

There are a series of well-worn lies we tell ourselves about binges. There are a series of stories we tell ourselves that aren't true. They might be familiar, but they certainly aren't true. Today I want to help you move beyond overeating and binging by shining light on these well-worn lies and stories. http://primalpotential.com/338-lie-about-binges/ Resources: Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/23/201721 minutes, 59 seconds
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337: 6 Changes We All Need To Make

I rarely make blanket recommendations. When I talk about nutrition, I'm quick to say that strategies depend on your goals. When I talk about nutritional improvements, I'm quick to consider someone's baseline. I'm not going to recommend the Golden Rules of Carbs & Fat Loss to someone who is currently eating fast food & candy every day. It would probably be too big a transition for them, right now. I think that almost all change is relative to the individual and their goals. However, there are a small list of changes that I think EVERYONE would benefit from, regardless of their goals and their baseline. In today's episode I'm sharing what those are and why I think they're so important. http://primalpotential.com/337-6-changes-need-make/ Resources: Water & Water Filters FATCO SkinCare Products The Golden Rules of Carbs & Fat Loss Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/20/201729 minutes, 56 seconds
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336: How To Redefine Yourself

I would bet you have someone you admire. Maybe you admire their discipline, work ethic or attitude. I have people like that, too. And if you're like me, you might wish you were more "like them". That you thought like they think, act like they act, or have the magical qualities of discipline and motivation that they have. Been there. Totally get it. But here's what I know: you can change. You can redefine yourself. I went from work-place slacker to hard-driving overachiever. I went from careless spender to disciplined money manager. I went from emotional yo-yo dieter with zero lasting discipline to consistently healthy eater. You can redefine yourself. I am still redefining myself and today I'll tell you how. http://primalpotential.com/336-redefine-yourself/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/18/201721 minutes, 41 seconds
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335: Battling Against Yourself?

Are you battling against yourself? Do you feel like there's this ongoing tug-of-war between your good intentions & your choices? I did a short fast last week and came out with a really clear understanding that I am NOT ever trying to win a fight against myself. The notion that there's an internal battle is just an idea. In today's episode I'm walking you through a strategy to end the battle against yourself and approach moments of temptation by realizing there is no battle and you have one clear objective. http://primalpotential.com/335-battling-against-yourself/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/16/201719 minutes, 12 seconds
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334: Anti-Aging Nutrition Strategies

The market for anti-aging products is exploding. By 2021, it's expected to be a $216 billion dollar industry of lotions, potions, pills, products & procedures. Companies are looking to capitalize on our deep desire to delay the outward signs of aging. I have good news: the single most effective (not to mention affordable) anti-aging strategy is at the end of our fork. I'm not just saying that because I believe in the importance of quality nutrition. It's just true. The foods we eat are the building blocks of our bodies. Nothing will influence how well (or poorly) we age than the foods we eat. In today's episode we're talking about the most effective anti-aging nutrition strategies you can start implementing today. http://primalpotential.com/334-anti-aging-nutrition/ Resources: 3 Stages of Carbohydrate Intolerance FATCO SkinCare Products The Golden Rules of Carbs & Fat Loss Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/13/201732 minutes, 49 seconds
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333: Mid Year Gut Check

We are almost halfway through 2017. It's time for your midterm gut check. How are things going? What is working? In what ways are you contributing to your results or your lack of results? Do not let another day go by without taking the initiative and being proactive in the achievement of your goals. This short episode will help you assess what's going right, what's going wrong and help you get fired up to take full advantage of every day. Let's go! http://primalpotential.com/333-midterm-gut-check/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/11/201717 minutes, 28 seconds
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332: Attitude Adjustment

It's time for an attitude adjustment. The pursuit of fat loss or fitness is not a competition. You aren't competing against your friends and you aren't working out to "win" - the comparison trap will screw you up & mess with your head. Last week I was reminded of this lesson after struggling during a workout. I was frustrated that I finished last until my good friend Nathan reminded me that I'm not competing: I'm training. The same is true of fat loss. You aren't competing against your friends. You don't need to beat them in order win. You aren't "behind them" if they are progressing more quickly than you are. In today's episode I'm serving up an attitude adjustment about training, competing, comparison and working on weaknesses. Don't miss it! http://primalpotential.com/332-attitude-adjustment/ Resources: Year of Push 2.18 I'm Not Competing 074: CrossFit & Weight Loss Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/9/201716 minutes, 38 seconds
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331: Carb Storage & Fat Loss

There is way too much confusion about carbohydrates. Too many people lump them all in the same category and act as if grams of carbs or calories are the only relevant factor. That's not the case. Others act as if all carbs are "bad" - also not the case. Some suggest that carbs are essential and even when pursuing fat loss we should consume multiple servings of quality carbs each day - that is untrue for most people. Some people suggest that your metabolism works like an accounting system and we need to consume carbs in the morning if we wish to burn them off. That reflects a fundamental misunderstanding about metabolism and macronutrient utilization. While it can be frustrating to hear conflicting opinions, I have some good news: Carb strategies for sustainable fat loss are not complex or difficult Your body will never lie about works & feels best for you In today's episode we're clearing up the confusion and reviewing carbohydrate metabolism & storage for those seeking any degree of fat loss. http://primalpotential.com/331-carbs-and-fat-loss/ Resources: Carb Strategies for Fat Loss  - E-Course Why Calorie Counting Doesn't Work Carb Timing Carb Tolerance 3 Stages of Carbohydrate Intolerance The Golden Rules of Carbs & Fat Loss Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/6/201727 minutes, 59 seconds
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330: Overcoming Inertia

We don't make progress because we give up, give in, delay and make excuses when things get hard. Here's the problem: change feels hardest right before you break through to it becoming easier. It's easy to start. It's easy to do the work when it's new & you're feeling motivated. If we don't master overcoming inertia - pushing through when it feels hard & we want to quit - we'll remain in the cycle of starting without ever reaching our goals or finding our true potential. In today's episode we will break down this idea of inertia, talk about how to push through it and demonstrate how things are so much more challenging in our own minds than in the reality of effort, practice & consistency. http://primalpotential.com/330-overcoming-inertia/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/4/201718 minutes, 28 seconds
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329: The Case Against Counting Calories

Today is the day. We are making a strong case against counting calories. I understand it's easy. I understand it's been "all the rage" for decades. I also understand it doesn't work. As Mark Sisson says, the calories in/calories out model is overly simple & dangerously ineffective. Fortunately, there is a strategy that is both more effective and more accurate. I hope you'll keep an open & curious mind as we make this compelling case against counting calories! http://primalpotential.com/329-against-counting-calories/ Resources: Why Calorie Counting Doesn't Work Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
5/2/201741 minutes, 52 seconds
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Vacation & Your Goals

When you're trying to eat healthier, lose weight or get fit, vacation can be a stressful thing. Lots of my clients struggle to balance vacation & their goals. You want to enjoy vacation and you don't want to feel like you're missing out, but you also don't want to throw caution to the wind and go overboard. Where's the middle? We're gonna find it in today's episode! It's not about deprivation but it's also not about having a free-for-all. Let's chat about it. http://primalpotential.com/328-vacation-goals/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
4/29/201717 minutes, 57 seconds
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327: Vitamins, Supplements & Shakes

Are vitamins and supplements worth it? Are they important? Do they make a difference? And how do you know which ones are good and which ones aren't? Rarely does a day go by when I don't get some variation of these questions. I've been on both sides of this conversation. Prior to starting Primal Potential I worked for a dietary supplement company and worked to both formulate & market protein powders, vitamins, minerals and other products. I've also been a confused consumer, desperate to get healthy and eager to take any potion or product that would help. Hopefully I'll simplify this discussion dramatically in today's episode! If you've got a million questions about supplements or a cabinet full of them, today is for you! http://primalpotential.com/327-vitamins-supplements-shakes/ Resources: Episode 055: Probiotics for Fat Loss & Health The Truth About Omega 3s Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List
4/27/201724 minutes, 55 seconds
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326: Let Me Blow Your Mind

Tough love alert!  The #1 most valuable, high impact thing you can do to improve your body & your health is improve your mindset. I can't tell you how much people dismiss this truth and instead only want to focus on diet & exercise strategy. Guys, our minds create our lives. Our thoughts drive our decisions. When you improve your mind, you make every other change in life exponentially easier. In today's episode I'm sharing a few things, mindset related, that really hit me hard this week because I want you to accept this reality: If you want to change your body or your health, change your mind. It changes everything. http://primalpotential.com/326-blow-your-mind/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Summer Fat Loss Fast Track Wait List How To Leave A Rating & Review (thank you!!!)
4/25/201727 minutes, 23 seconds
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325: Dietary Fats To Avoid & Why

Dietary fat can be your best friend in health & fat loss or your worst enemy. Today's we're exploring which fats to avoid & why. I certainly had a ton of misconceptions about healthy & unhealthy fats for a long time. I thought that unsaturated fats were ideal and vegetable oils were perfectly healthy. I thought that butter & saturated fats were best avoided. I've done a ton of episodes on dietary fat (many are linked below under "Resources") but today we're focusing on which fats to avoid. Don't miss the convo! http://primalpotential.com/325-dietary-fats-to-avoid/ Resources: 124: Fat Loss Basics - Dietary Fat 075: How Much Fat Is Too Much 006: Eat More Fat Q&A 7: Cholesterol Is Not The Culprit 053: Soy Story - Soy's Impact on Fat Loss 031: The Truth About Omega 3s Perfecting Paleo Eat the Yolks Summer Fat Loss Fast Track Wait List Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
4/22/201736 minutes, 39 seconds
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324: The Simple Path To Fat Loss

I am a simple girl. I think health & fat loss isn’t complicated. It’s not easy, but it’s also not complicated. Today I want to talk to you about the simple path to fat loss. We know the simple things to do, we just don’t do them consistently. And then, we get distracted by all the complicated tips and tricks and tactics that make companies billions of dollars every year. We bail on those strategies, bury our heads in ice cream and Doritos and then go back to searching. If we could commit to keeping it simple and staying consistent with one simple adjustment at a time, we’d see how uncomplicated health and fat loss can be. http://primalpotential.com/324-simple-path-fat-loss/ Resources: Summer Fat Loss Fast Track Wait List My #1 Fat Loss Recommendation How To Track Without Counting Calories Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
4/20/201714 minutes, 56 seconds
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323: How Much Should You Eat?

Lots of people want to know how much they should eat. When it comes to protein, fat & carbs, everyone wants to know: how much should you eat? How much is too much? What is the target you should look to hit? In fact, a google search of "how much protein should I eat" or the same question related to fat or carbs will yield millions of results & opinions. Today, I'm tackling that question and providing tools to help you find your own answers. The biggest take away of the episode is this: stop looking for someone else’s answers and start consistently doing the work to create your own. In today's show I'll be helping you find and create your own answers so you can stop relying on everyone else's opinion. http://primalpotential.com/323-how-much-should-you-eat/ Resources: Summer Fat Loss Fast Track Wait List My #1 Fat Loss Recommendation How To Track Without Counting Calories Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
4/18/201722 minutes, 49 seconds
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322: The Expectancy Effect

Here's what I think: the expectancy effect, when applied, can change your life. Lately I've been getting a lot of emails from people who are struggling. Their emails say things like, "I can't get motivated" or "I do alright for a couple days but then I blow it" and "my weekends are out of control". All of these emails have one thing in common: low expectations. There is a behavioral theory called the expectancy effect. It has been studied, scientifically, in depth. It basically says this: Low expectations deliver low performance. Higher expectations deliver higher performance. If you aren't satisfied with your performance, check your expectations. You are likely forecasting failure, frustration or inconsistency. We don't just do this with ourselves - we do it with colleagues, children, romantic partners and strangers on the street. Leverage the expectancy effect & you can change your life! http://primalpotential.com/322-the-expectancy-effect/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
4/15/201719 minutes, 1 second
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321: Are You Settling for "Good Enough" or "Better Than Before"?

Are you settling for "good enough" or not making further progress because you are "better than before"? This is something I see all the time when people make progress. Maybe they lose weight, improve their health or start making better choices. They haven't reached their goal, but their effort drops off because they begin to justify excuses & indulgences based on the improvements they've made so far. That's a red flag. By all means, celebrate your progress and improvements but don't ever use them as reasons or rationale for making choices that prevent you from making progress. http://primalpotential.com/321-are-you-settling/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)
4/13/201714 minutes, 51 seconds
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320: Happiness As The Path To Health

What if, instead of pursuing health as the path to happiness, we pursue happiness as the path to health? What if we decide that we aren't going to fight against ourselves anymore but rather be militantly on our own side? You cannot hate your way to a body you love. You cannot sustain a battle against yourself. I want you to joyfully pursue a life you love instead of trying to escape the only one you'll ever have. http://primalpotential.com/320-path-to-health/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers How To Leave A Rating & Review (thank you!!!)  
4/11/201719 minutes, 18 seconds
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319: It's Not "More Special" with "More Food"

I was on the phone with a client-friend the other day. We were chatting about her goals and what changes she needs to make in order to feel better about her life & her progress. She said, "I need to stop telling myself that everything is a special occasion". What she meant was, "I need to stop making everything special also mean overindulging and/or drinking". And that's different. It's not about telling yourself "Hey! Not everything is a special occasion!" It's about practicing a new belief system: more food doesn't make an event more special. In fact, if often takes away more than it adds! Don't miss today's short episode! http://primalpotential.com/319-not-more-special/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers HeadSpace Tara Brach
4/8/201710 minutes, 32 seconds
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318: Think Differently

You are where you are because of how you think. We're all very quick to focus on behavioral changes we want, but all behavior, all choices, are driven by thoughts. If you want to behave differently, if you want to choose differently, you've got to focus on thinking differently. Today's short podcast episode will help you do just that! http://primalpotential.com/318-think-differently/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers
4/6/201710 minutes, 54 seconds
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317: What Are You REALLY Hungry For?

If you keep turning to food, despite your goals to lose weight or get healthy, it's time to consider: what are you REALLY hungry for? I've said for years that transformation is far more about tackling WHY we eat and not as much about WHAT we eat. In fact, that's why I created Breaking Barriers. But today we're diving deeper into what is often missing: lack of connection & relationship with yourself (first and foremost) and also with others. http://primalpotential.com/317-what-are-you-really-hungry-for/ Resources: Breaking Barriers - Overcoming Self-Limiting Beliefs & Emotional Eating What Is Breaking Barriers Wired To Eat
4/4/201733 minutes, 21 seconds
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316: Wired To Eat

Just a couple weeks ago, Robb Wolf, a leading Paleo health expert, released his new book, Wired to Eat. I loved it. Today I'm sharing my primary takeaways from the book with you. One of the things I loved the most is that Wolf acknowledges we can't approach food from a one-size-fits-all standpoint. We all have different tolerances & sensitivities and he uses this book to help you identify what does, and doesn't, work for you. What I loved even more than that is his focus on non-food factors that significantly influence our metabolism, body fat, appetite and overall health like sleep, light exposure, stress and loving relationships. I think the book is a powerful one and I hope you enjoy the takeaways I'm sharing in today's episode! http://primalpotential.com/316-wired-to-eat/ Resources: 017 - Sleep for Fat Loss Hyperpalatability - Is Fake Flavor Making You Fat Part 1 Is Fake Flavor Making You Fat Part 2 Probiotics & Your Microbiome Wired To Eat
4/1/201726 minutes, 10 seconds
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315: Growth Beyond Your Comfort Zone

Today you'll meet one of my male clients as he shares the hard work he did to set his ego aside and pursue growth beyond his comfort zone. He joined the Fat Loss Fast Track once he decided to stop focusing on what was wrong & all his past failures. He wasn't comfortable with the idea of journaling or taking a look at his emotional eating patterns but he did it anyway. He realized he had been quite comfortable in his patterns but deeply unhappy. He made the choice to get uncomfortable so he could become happy. His story is a powerful one. Don't miss it! I have no doubt that he can encourage you to find growth beyond your comfort zone. http://primalpotential.com/315-beyond-your-comfort-zone/ Resources: Ready to join the Fat Loss Fast Track? Breaking Barriers - Overcome Emotional Eating & Self-Limiting Beliefs
3/30/201737 minutes, 13 seconds
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314: 3.5 Strategies To Stop Bingeing

One of the first questions I ask people when they get on the free Primal Potential VIP email list is "What are you struggling with & how can I help?" Recently, a common answer has been, "How can I stop bingeing?" However you define binge eating or simply eating to a point of regret & frustration, today I'm sharing 3.5 strategies (yup, there's a half strategy in there) to help you improve your food behaviors and take more control. http://primalpotential.com/314-stop-bingeing/ Resources: Ready to join the Fat Loss Fast Track? 148: Inside A Binge 197: Overeating &  Your Metabolism 151: How To Stop Overeating
3/28/201718 minutes, 19 seconds
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313: Overcome Limiting Beliefs, Self-Doubt and Fear of Failure

The other night I hosted a live webinar. I focused on why most of us fail. It's not about food. It's not about exercise. We're projecting our past choices, experiences & disappointments onto our present & future behavior. We are in our own way. We are limiting our potential based on our pasts. I want to help you overcome limiting beliefs, see doubt & fear as a lie and plow forward creating a life you love. http://primalpotential.com/313-overcome-limiting-beliefs/ I also talk in today's episode about the Spring Fat Loss Fast Track, which kicks off on Sunday April 2nd. You can register here.  If you want to watch the full webinar with pictures and slides, click here.   Resources: Ready to join the Fat Loss Fast Track?
3/25/20171 hour, 1 minute, 54 seconds
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312: Fat Loss Breakthrough

Guys, I had a fat loss breakthrough. I've shared that 2017 is my a push year for my fat loss goals and I was totally dialed in with food & fitness. Unfortunately, I was overlooking a few critical factors that could make or break my success. I believe strongly that understanding & optimizing blood sugar and insulin is critical for lasting fat loss. I have been so focused on eating and working out in a way that does so. However, I hadn't considered how non-food factors might be impacting my blood sugar. In today's episode, I'm sharing my fat loss breakthrough and what I'll be doing to understand how stress, sleep, workouts and food sensitivities are impacting my blood sugar and insulin responses. Resources: Ready to join the Fat Loss Fast Track? Episode 058 - Fat Loss & The Insulin Effect Episode 195 - The Golden Rules of Carbs & Fat Loss Episode 170 - Improve Your Carb Tolerance Episode 121 - Fat Loss Basics Part 1 - Calories & Hormones E-Course - Carb Strategies for Sustainable Fat Loss
3/23/201728 minutes, 47 seconds
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311: How To Increase Your Potential Today

Today's episode will show you how you how to increase your potential. Today. It will explain how you can crack your whole world wide open and you don't have to wait to do so. I've had an interesting series of experiences lately that have opened my eyes to how I hold myself back in completely unnecessary ways, based on fear & assumptions. If you want to instantly increase your possibilities & potential, don't miss today's episode! http://primalpotential.com/311-how-to-increase-your-potential/ Resources: Ready to join the Fat Loss Fast Track? The table story on the blog - how I made myself proud (and you can, too) Check out the new Daily Motivations Podcast here.
3/21/201721 minutes, 24 seconds
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310: What 5 Days Without Food Taught Me About Eating

I am as surprised to write this as you might be to read this: I just completed a 5-day fast. Essentially, for 5 days, I had nothing but water and coffee. During the first full 24 hours I had a couple of very low sugar kombuchas but yeah...crazy, right? In episodes 300 and 307 I talked about why I did it and why I feel strongly that it's dramatically different (emotionally & metabolically) from a crash diet but today I want to share the experience and talk about the primary lessons I learned from this 5 day fast and how I think it will influence my diet & mindset moving forward. Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
3/18/201733 minutes, 20 seconds
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309: How To Be Less Reactive

The other day, while dealing with multiple airport delays, I realized I have a super power. I believe this super power is what is largely responsible for me not ditching all healthy habits I fought so hard to build when my life got turned upside down with health & personal issues. That super power is a work in progress but it is changing my life more and more every day. In today's episode I'm sharing with you the power of being non-reactive as a way to improve your choices and become a happier, healthier, more stable person. http://primalpotential.com/309-be-less-reactive/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
3/16/201725 minutes, 9 seconds
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308: Overcoming What's Holding You Back

What is holding you back? Is it confusion? Circumstances? Frustration? Lack of clarity on what you could or should be doing? Fear of failure? Today I'm talking about the most common things holding people back & how you can break through each one - today. http://primalpotential.com/308-what-is-holding-you-back/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? 284: The Year Of You Check out the new Daily Motivations Podcast here.
3/14/201721 minutes, 20 seconds
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307: Is Fasting Right For You?

In episode 300, I announced an upcoming extended fast & talked about the hormonal & metabolic science behind fasting. Today, I'm tackling your questions and comments to help you determine if fasting is right for you & what type of fast makes the most sense. http://primalpotential.com/307-fasting-right-for-you/ If you want to learn more about fasting, don't miss this episode and also check out The Complete Guide to Fasting by Jimmy Moore & Dr. Jason Fung as well as all the resources below! If you want to join us (or just cyber-stalk our week long fast), click the button below to get on our email list. We also have a private Facebook group! Resources: The Complete Guide to Fasting  On Air With Ella Episode 090 - Fasting with Jimmy Moore On Air With Ella Episode 093 - Fasting Prep & QA Part 1 On Air With Ella Episode 093 - Fasting Part 2 Is Fasting Right For Me - Quick Guide Our Personal Fasting Plan Primal Potential on Fasting - Episode 037 Understanding Insulin
3/11/201730 minutes, 36 seconds
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306: Getting (Back To) A Place of Progress

I love everything about this episode! Today I'm sharing a conversation I had with one of my Fat Loss Fast Track veterans about getting back to a period of progress after a lull or setback. We chat about specific tactics and strategies to bounce back and create momentum when you don't feel like you're in a great place. We chat about food drama, hunger, and creating motivation. This episode is packed full of real talk & practical strategies - don't miss it! http://primalpotential.com/306-getting-back-place-progress/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? 284: The Year Of You 300: Extended Fasting - Myths & Facts Check out the new Daily Motivations Podcast here.
3/9/201740 minutes, 52 seconds
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305: Creating Your Fat Loss Foundation

In today's episode I want to talk to you as if you were one of my coaching clients. I want to help YOU create YOUR fat loss foundation. Today is all about learning to not get distracted by other peoples' journeys or strategies and instead focusing on your own work. Do you know which basic habits drive results for you? Are you consistent with them? Those are the only two questions that matter for most people. Once you've consistently mastered the basics habits that drive results for you, then & only then move on to intensity or advanced strategies. And no matter where you are on your journey, keep your eyes on your own work! http://primalpotential.com/305-creating-fat-loss-foundation/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Journaling - #1 Fat Loss Strategy What Makes Breakfast A Fat Burning Meal Breakfast Q&A 115 Fasting Versus Fed Check out the new Daily Motivations Podcast here.
3/7/201731 minutes, 6 seconds
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304: Crush Your Comfort Zone {Explicit}

Ready for a little fire this morning? I want to help you crush your comfort zone. I've shared that I'm taking steps each day to make myself uncomfortable for the sake of growth and moving to the next level & I want to help you do the same. In today's minisode I share my perspective that discomfort needs to be the starting line, not the finish line. I challenge you to find your limits by doing things that make you uncomfortable. If discomfort, fear, judgement or embarrassment are the price of admission to my very best life, I'm willing to pay. Today. I hope you are too. http://primalpotential.com/304-crush-comfort-zone/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
3/4/201716 minutes, 42 seconds
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303: Effort Versus Outcome

We all want consistent results. Of course we do! Unfortunately, we often invest more energy in hoping for outcomes than in maximizing our effort & consistency. In today's episode, I'm sharing a conversation with one of my Fat Loss Fast Track clients where we talk about effort versus outcomes. When I asked her what she wanted, she said she wanted more consistent results. I quickly redirected her to a focus on consistency in her effort and the application of what she knows. While she agreed with me, she also shared that she forgets. Day to day, she forgets to redirect her focus from outcomes to effort. Fair point! We took the conversation to how she can keep effort & consistency in the forefront of her mind. We also have a great conversation about getting bored with food, feeling guilty when you indulge and living a to-do list instead of living a life. This is a powerful, jam-packed, practical episode! Don't miss it! http://primalpotential.com/303-effort-versus-outcome/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
3/2/201731 minutes, 16 seconds
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302: Push or Patience?

The other day I sent out an email explaining how I have declared 2017 a year of "push" towards my physical goals. In less than 24 hours I received over 700 responses to that email and most of you were inspired to push in your own lives. Many people had questions about patience versus surrender - about how to know if you're copping out and making excuses or if you really need to be patient for a season. I've decided to address all your questions and comments in today's episode, especially things like how to know if you should be in a period of push or patience? When do you push? Towards what? And how? I'll also address the one (so far) negative response that came in from the email. I can't thank you guys enough for all the love, support and encouragement. I can't wait to share my journey with you! http://primalpotential.com/302-push-or-patience/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/28/201736 minutes, 52 seconds
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301: Workshop - Eliminating Excuses

Today we're tackling "the gap" - the space between where you are and where you want to be or between what you intend to do and what you actually do. In that gap are your excuses. This is a bit of a workshop episode on eliminating excuses. Once you do that, you close the gap between your ideal and your reality. It's time to stop accepting and believing your excuses. It's time to eliminate them. http://primalpotential.com/301-workshop-eliminating-excuses/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/25/201723 minutes, 55 seconds
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300: Extended Fasting - Myths & Facts

Get ready for some serious myth-busting today! Is it true that you should eat every few hours to keep your metabolism from slowing down? If you fast, are you setting yourself up to lose muscle? On today's episode we're tackling those questions and announcing a special Primal Potential & On Air with Ella adventure! We'll be talking about fasting, extended fasting and the health & hormonal response created by extended fasting protocols. AND, we'll be inviting you on a special fasting adventure with us! http://primalpotential.com/300-extended-fasting/ Extended Fasting Tune in to hear Ella & Elizabeth discuss the following: concerns about crash dieting the physiological response to fasting who should not fast who might want to consider an extended fast anti-aging benefits of fasting body composition impact of fasting our upcoming fasting adventure Resources: The Complete Guide to Fasting  On Air With Ella Episode 090 - Fasting with Jimmy Moore On Air With Ella Episode 093 - Fasting Prep & QA Part 1 On Air With Ella Episode 093 - Fasting Part 2 Is Fasting Right For Me - Quick Guide Primal Potential on Fasting - Episode 037 Understanding Insulin
2/23/201759 minutes, 1 second
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299: Enjoying Food Without Regret

Have you ever felt like you either enjoy the full spectrum of food or you're missing out? That it's either one or the other and there's no middle ground? I've been there! But enjoying food without regret is absolutely possible! Today I'm sharing a conversation with one of my clients who is learning to do just that. She comes from an Italian family where food & drink was not just fuel but a way of life! Plus, she owns a bar so she's around food & drinks pretty much all day! Not only has she lost 30 pounds, she's teaching herself how to enjoy food, life, alcohol and still feel great about herself and her goals. Don't miss her story! http://primalpotential.com/299-enjoying-food-without-regret/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/21/201733 minutes, 40 seconds
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298: Turn Thinking Into Doing

Many of us spend an absurd amount of time thinking. We want to understand our behavior. We want to craft a perfect plan. We ask a million questions about our choices, decisions and lack of motivation. It's time to turn thinking into doing so we can use our precious energy in a way that gets results. Todays episode is just that: how to turn thinking into doing. Let's go! http://primalpotential.com/298-turn-thinking-into-doing/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/18/201714 minutes, 33 seconds
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297: Parenting, Perspective & Progress

I'm pumped for today's episode! I'm sharing a coaching conversation I had with one of my Fat Loss Fast Track clients and we're covering everything from parenting to perspective and her progress in creating a sustainable anti-diet approach to fat loss. I think there's a lot you can relate to her in her story - she's a working mom & wife who has struggled with her weight for decades. She has lost weight and put it all back on, but she's made a shift in her approach to health & food. We have a really candid conversation about stress, setting an example, and not manufacturing drama by engaging in problems that aren't hers to bear. I'm super grateful that she was willing to share this story with all of you and I know it will be a great encouragement and challenge to each of you! http://primalpotential.com/297-parenting-perspective-progress/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/16/201730 minutes, 6 seconds
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296: Training Your Brain

One of the fastest ways to accelerate your progress & increase your results is by training your brain to focus more consistently on what you want most instead of on what you want now. This is the key to becoming stronger than your temptations & excuses. In today's episode I'll talk about a 5-minute daily exercise to help you train your brain and I'll share a snippet of a conversation I recently had with a client on this topic. Don't miss it! http://primalpotential.com/296-training-your-brain/
2/14/201723 minutes, 21 seconds
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295: Billion Dollar Life Lessons

Whether or not you've ever heard of billionaire business tycoon Ray Dalio, you can absolutely learn from his philosophies on life & success. In 2010 he published his own principles & operating systems for wealth, happiness and goal achievement. In today's episode we're mining the billion dollar life lessons contained within. Without exception, these principles are game changers! If you're goal is health, fitness, fat loss, financial or anything in between, you won't want to miss today's episode! http://primalpotential.com/295-life-lessons-from-ray-dalio/ Resources: Principles by Ray Dalio Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/11/201722 minutes, 58 seconds
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294: How To Bounce Back

The other day I was in the middle of a hard workout and I thought of a lesson I learned from one of my past trainers (and great friend), Nathan Keil. See, I used to use the transition from one exercise to another as a build in pause or rest. Whether it was 5 seconds or a minute, it was a built-in rest. One day, during a particularly intense workout, Nathan said, "go immediately to the first rep of the next movement. No rest. No pause. Get to the next rep as fast as possible". Even if I just did one rep of the next thing, the point was to break the habit of that pause. After my workout, I realized just how applicable this is to life. Let's say you eat something you wish you hadn't or don't feel too proud of. Isn't it so common to hem and haw about how to get back on track? How to bounce back? We use the transition as pause. We overthink and overcomplicate. What if we just got to the next great choice as fast as possible? No thinking, no planning, no strategizing. Just get to the next great choice as fast as possible. Don't miss today's short episode to figure out how you can bounce back faster and take your performance to the next level. http://primalpotential.com/294-how-to-bounce-back/ Resources: Create Your Bounce Back Strategy  Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/9/201715 minutes, 21 seconds
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293: How To Stop Drifting From Your Goals

I think we can all relate to periods of focus & determination as well as periods of avoidance and not doing the work. The transition between those two periods begins with drifting. It might start as a slow drift but we gradually turn our attention away from our focus & our goals. So how do you stop drifting? Even when you aren't enthusiastically doing the work, how can you avoid the drift that precedes a period of avoidance? Don't miss today's episode to learn more about how YOU drift and how you can learn to stay! "Those who stay will become champions" http://primalpotential.com/293-how-to-stop-drifting/ Resources: Siddhartha by Herman Hesse Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/7/201728 minutes, 24 seconds
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292: How Are You Complicit In Your Problems?

In today's podcast I pose a question for you to consider: how are you complicit in your problem? How are you complicit in creating the conditions of your life that you say you don't want? We're so quick to point to the things we're doing to make positive changes and we're even quicker to identify how external circumstances hold us back. But what's your part? Today I'll be diving into this question and also challenging you to flip the script and identify ways you can be complicit in creating the circumstances and accomplishments you DO want. http://primalpotential.com/292-how-are-you-complicit-in-your-problem/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/4/201711 minutes, 6 seconds
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291: When Family & Friends Don't Support Your Goals

I know that many of you don't have the support of your family & friends as it relates to your health or weight loss goals. I've been getting an increasing number of emails from folks looking for ways to address family & friends who don't support their goals. Recently in one of my Fat Loss Fast Track groups there was a conversation about spouses who bring home tempting foods on a regular basis. Should you try to gain their support? What if you can't? In today's episode we're talking about how to crush your goals even when you don't have the support of your family & friends. Don't miss it! http://primalpotential.com/291-family-friends-dont-support-goals/ Resources: The Obstacle Is The Way by Ryan Holiday Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
2/2/201722 minutes, 9 seconds
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290: What Is A Fat Loss Breakfast

Is breakfast the most important meal of the day? Is there such a thing as a fat loss breakfast? Are there certain foods that turn off your fat burning potential? Do I have to eat breakfast? If I put lemon in my water will I stop burning fat? For how long should breakfast hold me over? We're answering all these questions and more on today's podcast! Don't miss it! If you want more resources on breakfast and fat loss, check out the links below. http://primalpotential.com/290-fat-loss-breakfast/ Resources: Q&A 6 How To Make Breakfast A Fat Burning Meal Episode 115: Breakfast Recipes & QA Carbohydrate Tolerance Stages of Carbohydrate Intolerance What Is Bulletproof Coffee? Dos and Don'ts of Bulletproof Coffee Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
1/31/201735 minutes, 59 seconds
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289: Q&A On Emotional Eating

Today I'm answering your questions on emotional eating. This is one of the biggest barriers to progress. It's not that we don't know what to eat to reach our goals, it's that in moments of emotion or stress, we act as though we don't care. We certainly DO care, and overeating or overindulging creates more emotion, stress and frustration. If there is an area where you struggle, don't miss today's episode! If you are ready to stop feeling limited by your emotional pain but need help breaking through and taking action, please check out Breaking Barriers! http://primalpotential.com/289-qa-on-emotional-eating/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
1/28/201737 minutes
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288: Progress & Priorities Through Emotional Pain

Life is hard. Emotional pain from loss, stress, fear or heartbreak can be overwhelming. It can also be the reason we don't take care of ourselves or prioritize our goals. In today's episode I'm talking about perspectives and strategies that will help you make progress through emotional pain. If you struggle with emotion, sadness or fear, don't miss this episode. If you are ready to stop feeling limited by your emotional pain but need help breaking through and taking action, please check out Breaking Barriers! http://primalpotential.com/288-progress-through-emotional-pain/ Resources: Breaking Barriers Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
1/26/201732 minutes, 4 seconds
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287: Do Your Job

Yup. I love sports. I think they're incredibly analogous to winning in life. And, I love the New England Patriots. A few days ago I watched the 2014 documentary "Do Your Job", a look inside the Patriots organization. The parallels between their practice strategies and what is required for goal achievement in general were amazing. In today's episode we're talking about goals, fat loss, life, sports & the New England Patriots. This is probably one of my favorite episodes so don't miss it! http://primalpotential.com/287-do-your-job/ Resources: Paleo Power Meals (use the coupon code ebprimal20 to save 20% on your first order) Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
1/24/201724 minutes, 36 seconds
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286: Progress Made Simple

In today's motivational minisode I'm sharing a short entry from my journal. I wrote to myself, "When I practice what I preach, my life is pretty amazing. When I do what I know to do, life is easier & I am happier". Guys, progress isn't a mystery. You don't need to know anything more. If you simply do what you know, not only will you make progress, you'll be happier and less stressed. You don't have to do everything you know, but if you're willing to be honest with yourself, I am quite certain you can identify 2-3 things that, if done consistently, would make you happier and healthier. Get to work & do what you know! While you're at it, take a listen to the full motivational minisode! http://primalpotential.com/286-do-what-you-know/
1/21/201710 minutes, 19 seconds
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285: How To Leverage Deliberate Practice

When I get emails from clients or listeners who are sharing a struggle or asking for help, I often respond by asking, "what does your practice look like?" You might understand the problem and you probably understand many of the solutions, too. But, understanding doesn't take the place of deliberate practice. It's not enough to say "I want to lose weight" because there are a million different things you could do on any given day to lose weight. Deliberate practice will dramatically accelerate your results. It requires that you identify one specific improvement you want to achieve and define your practice. From there you must practice CONSISTENTLY & with great effort. Don't miss today's episode for a deep dive into deliberate practice! http://primalpotential.com/285-deliberate-practice/
1/19/201715 minutes, 58 seconds
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284: The Year of You

Let's make this year the year of you! Let's make this year the year when your effort isn't negotiable and your progress is consistent. Today I want to share a personal conversation I had with a client. This particular client is so ready to change but her actions have yet to align with her intentions. We recently had a tough-love conversation about progress, effort, excuses, negotiation and going all-in on yourself. I told her that 2017 is my year, it's her year and I want it to be the year of you, too. If you need a little bit of tough love, don't miss today's episode! http://primalpotential.com/284-the-year-of-you/
1/17/201716 minutes, 32 seconds
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283: The Foundation of Fat Loss

I talk a lot about nutrition, hormones & mindset and their role in fat loss. However, today I'm talking about the precursor to all of those things. Today I'm talking about the foundation of fat loss that is most often overlooked: self-respect. Self-care. Even, shudder to think, self-love. Our obsession with diets, detoxes, fasts, cleanses and everything in between has taught us to fight against our bodies instead of being on our own side and in our own corner. You cannot hate your way to a body  you love. You cannot continue to resent your body, resist the process and be a complete dick (pardon me) to yourself and expect to reach your goals. And if you hate your way to progress, it won't be enough when you get there. You'll be left longing for something more or something different because you lack self-respect and an understanding of self-care. So we're going there. We're talking about self-respect, self-care and how to develop more of each. http://primalpotential.com/283-foundation-of-fat-loss/ Resources: Want to hop on the wait list for the spring Fat Loss Fast Track? Check out the new Daily Motivations Podcast here.
1/14/201724 minutes, 48 seconds
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282: Always Be A Beginner

The book Zen Mind, Beginner's Mind begins with a powerful observation: "In the beginner's mind there are many possibilities, but in the expert's there are few". Undoubtedly, one of the ways we keep ourselves from making progress and getting what we want is closing ourselves off to possibilities that could be the very path to progress. One of my primary objectives within the Fat Loss Fast Track is to encourage my clients to always be a beginner. I want them to set aside any preconceived notions they have an instead listen to their bodies and find their own answers as opposed to clinging to answers they've adopted from other people. In today's episode I'm going to talk about some of the red flags of a closed mind and how you can accelerate your progress by deciding to always be a beginner. http://primalpotential.com/282-always-be-a-beginner/ Always Be A Beginner Quotes from today's episode include: In the beginner's mind there are many possibilities, in the expert's there are few. Right practice, right attitude, right understanding. Practice without effort is not true practice. For the beginner, practice needs great effort. If you lose the spirit of repetition, your practice will become quite difficult. It is when your practice is rather greedy that you become discouraged with it. There is no other way of this life than the way of this life Resources: Zen Mind, Beginner's Mind by Shunryu Suzuki My #1 Fat Loss Recommendation (Journaling) Don't forget! I've launched a brand new podcast! It would mean the world to me if you'd check it out! If you find it helpful & enjoy it, please take a couple minutes to subscribe, leaving a rating and write a review! Check out the new Daily Motivations Podcast here.
1/12/201724 minutes, 29 seconds
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281: Is It Self-Sabotage?

I ask every one of my Primal Potential e-mail readers: how can I help? What do you need from me? Recently, I've seen a number of responses talking about self-sabotage. I can't say I'm surprised by the number of people who feel like they self-sabotage - like they are intentionally setting themselves up for failure. Here's the thing though: I don't think it's self sabotage, at all. I think it's inconsistency and lack of practice. I believe that calling it self-sabotage is way more dramatic than it actually is and I think the drama holds us back and prevents us from seeing a far simpler truth: we're inconsistent and we can change it. In today's episode I'm talking about self-sabotage, failures and how to change deeply engrained patterns on behavior. Don't miss it!
1/10/201716 minutes, 5 seconds
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280: Can't Stop Eating?

Hunger is a spectrum and we all experience it differently. Maybe you feel like you can't stop eating - even if you eat to the point of feeling full, your hunger returns after just 30-60 minutes. Maybe you feel like you are only in control of your hunger when you aren't eating, but as soon as you start, your hunger takes off. Maybe you feel like you're always hungry and never full. Understanding what causes hunger and the options for decreasing your hunger response & improving your response in general can be a transformative change. That's what we're tackling on today's episode. Don't miss it. http://primalpotential.com/280-cant-stop-eating/ Can't Stop Eating? Tips To Take Control of Hunger One of the primary factors that leads to chronic hunger or hunger when you don't truly need to eat is failing to control your blood sugar. When you overeat or eat foods which are primarily starch and sugar, you send your blood sugar on a roller coaster ride. The higher the peak, the lower the valley. When your blood sugar drops down from it's high, your body has to work to bring it back to a balanced baseline. As this is happening, you often experience hunger and/or cravings. This does not mean you need to eat. In today's episode we talk about how to respond to those sensations more intelligently and how to avoid that blood sugar roller coaster all together. We also discuss ghrelin, the hormone responsible for triggering and/or suppressing hunger signals and how we can optimize it's expression. Episodes mentioned in today's podcast include: The Golden Rules of Carbs & Fat Loss 051: Real Hunger & False Hunger Q&A 34: How To Manage Hunger & Cravings 137: Always Hungry? 174: Hacking Hunger Oh! And there was a huge announcement at the top of the episode! I've launched a brand new podcast! It would mean the world to me if you'd check it out! If you find it helpful & enjoy it, please take a couple minutes to subscribe, leaving a rating and write a review!
1/7/201724 minutes, 14 seconds
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279: How To Avoid Weight Re-Gain

One of my clients, Chris, joined the Fat Loss Fast Track because though she had already lost a lot of weight, she was beginning to put it back on. This wasn't a new cycle but it was one she didn't want to continue. She didn't want to keep doing what she'd always done - losing weight, gaining it back, working hard to lose it again. Today we're having a candid conversation about why she turned to the Fat Loss Fast Track to help avoid weight regain and how she broke out of that cycle. Not only does Chris talk about what worked for her like journaling and switching to more fat loss friendly breakfast options, but we discuss what's not going so well. We talk about overeating at night and struggling with the pursuit of perfection. I think you're really going to enjoy Chris's story! http://primalpotential.com/279-avoid-weight-regain/ How To Avoid Weight Regain After beginning to put on weight she had lost, Chris joined the Fat Loss Fast Track. She shares that some of the most effective strategies she adopted include journaling and eating a fat loss breakfast. I've shared my thoughts on journaling here and go over the details of what makes up a fat loss breakfast here and here. We also talk a lot about implied apologies for imperfections and the all-or-nothing attitude which I've talked about here. Resources: Check out the all new Daily Motivations Podcast! If you enjoy it, please leave a rating & review. If you have no idea how to leave a review, I've put instructions here. To join the winter 2017 Fat Loss Fast Track, click here. For more on Breaking Barriers, click here.
1/5/201732 minutes, 22 seconds
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278: 2017 Blueprint For Achievement

I used to set a lot of goals. I didn't achieve most of them. I thought about them a lot & wanted them badly - I even had a plan for achieving them. But routinely, I failed to do the work and, year after year, I had less confidence in my ability to achieve. Fortunately, things have changed. I have changed. And in today's episode I want to share with you my 2017 blueprint for achievement, completely goal-free. http://primalpotential.com/278-2017-blueprint/ 2017 Blueprint for Achievement When I set goals, I didn't realize at the time that I was basically convincing myself that things, as they were right now, weren't enough and I was always wishing for some future point in time. When I lost weight... When I had more money... When my relationship was better... By always wishing for a different time, place, or circumstance, I wasn't fully present in the moment. And not being fully present, I couldn't really take advantage of the ONLY time & place where change was possible: the present. But, I'm a high achiever. I don't want to settle. How to remain fully present in the current moment and also reach my highest potential? I do that by having a manifesto or a blueprint. By creating the standards by which I want to live my life and focusing on them each day, the results take care of themselves. When I live according to my values and principles, the outcomes are a byproduct without sacrificing mindfulness and gratitude. In today's episode, I'm sharing with you my revised manifesto. I created it and put it up on the Primal Potential blog in August of 2015 and boy does it ever need some updating. I hope you'll tune in to hear my blueprint for success in 2017 and also take some time to create your own. I am strong with purpose & light at heart I give myself the best I look for chances to make myself proud I travel light, refusing to carry what's not mine to hold I cherish those who cherish me No matter what happens, I am not a victim Life is hard, and I’m grateful for the challenges I am unapologetically authentic and those who don't accept that help me ensure my inner circle is true & real I spend for more time acting on what I want than thinking about it My attention flows to solutions, not problems I challenge myself to go a step further than I think I can I make no assumptions – when I am unclear, I ask questions I never lie, especially to myself I am generous with my time, my heart and my money I am patient with myself and everyone I meet I appreciate moment and maximize minutes I outwork yesterday's best Doubt is a liar and courage will set me free
1/3/201718 minutes, 46 seconds
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277: How To Get What You Want in 2017

I know just about everyone & their mother is talking about how to set goals. Except me. I actually think we've made goals way too important. The magic isn't in the goal. The magic is in the work you do each day. We all need to focus more on the work we can do TODAY to help us get what we want instead of perfecting the art of goal setting. I'm not suggesting that goals aren't helpful - they might be for some people. No matter what though, the magic is in the work. In the process. In what you do, not in what you want to achieve. Today I want to help you get what you want in any month, week, day or year, and I want to put the focus where the focus needs to be - knowing what you want and staying focused on the work that will help you get it! http://primalpotential.com/277-get-what-you-want/ How to Get What You Want in 2017 Define ONE THING that will make the most difference (it doesn't have to be a big thing, but it does need to be tied to a primary thing that is holding you back) Identify "the work" you can do on a daily basis that will help you get the one thing you want. These are the steps, choices, actions & inactions that exist as opportunities TODAY. Be honest with yourself by acknowledging what thoughts, circumstances or actions could get in the way Evaluate your progress every few days by asking, "Am I doing the work? Is it helping? What could I do differently today?" Have a positive attitude about it! "His goal attracts him because he doesn't let anything enter his soul that might oppose the goal" ~ Siddhartha Resources: Siddhartha by Herman Hesse To join the winter 2017 Fat Loss Fast Track, click here. For more on Breaking Barriers, click here.
12/31/201618 minutes, 22 seconds
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276: Top Lessons From 2016

This year has been a major one for me. It's been full of challenges & lessons, ups & downs, wins and setbacks. In today's podcast, I'm sharing with you the top lessons I've learned in 2016 and what I'm carrying with me into the New Year. I had a few breakthrough moments that I've shared with many of my clients and today I want to share them with you. Some are about weight loss, some are about emotions and others are about money. We're covering a lot of ground today! Don't miss it! Want to know my fave books of 2016? I'll share those, too! http://primalpotential.com/276-top-lessons-from-2016/ EB's Top Lessons from 2016 It's been a really powerful year. Today's episode is short and I think you'll really want to take a listen to hear how these few lessons have transformed my peace of mind, improved my health and saved me time & money! Set it down Travel light Do things that scare you My favorite books of the year! Deep Work (work/business) Tools of Titans (everything but the kitchen sink) The Way of the Peaceful Warrior (mindset/emotions) The Slight Edge (achievement) The Most Important Thing (finance) Try Paleo Power Meals - use the coupon code ebprimal20 to save 20% (If you haven't listened to my episode where I review my experience with them, check out #273 here) My top songs of the year (these were most frequently played on my Spotify playlist) Let It Go by James Bay No Mediocre by T.I (explicit) There Will Be Time by Mumford & Sons Pour Johanne by Jean-Michel Blais Unstoppable by Sia Resources: To join the winter 2017 Fat Loss Fast Track, click here. For more on Breaking Barriers, click here.
12/29/201621 minutes, 47 seconds
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275: How To Start From Stuck

I get so many emails from people who feel like they are stuck. Do you want to do the work but you aren't doing it? Had you made a lot of progress but it has stalled? Today I want to help you identify how you can start from stuck. This is a powerful tool you can use on any day, for any challenge and in any moment. If you implement the strategies in today's episode, you will never feel stuck again. http://primalpotential.com/275-start-from-stuck/ Resources: To join the winter 2017 Fat Loss Fast Track, click here. For more on Breaking Barriers, click here.
12/27/201615 minutes, 57 seconds
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274: Fired Up - You Won't Exceed Your Own Expectations

One of the final episodes of the Primal Potential podcast for 2016! I get super fired up debunking this notion that some people are "all or nothing". No, you aren't. However, you won't exceed your expectations so if that's the story you keep telling yourself, that's the path you'll continue to choose. You control the narrative, the narrative doesn't control you. As I explain in today's episode, maybe you always sleep on the left side of the bed. Does that make you a "left side of the bed person"? No, of course not. You're 100% capable of sleeping on the right side of the bed or on the floor. It's just that you've made the decision, the choice, to sleep on the left side of the bed a lot. That pattern has nothing to do with what you're capable of today. However, if you tell yourself that you can only sleep on the left side of the bed, guess what? You'll be right every time. You won't exceed your expectations so if they aren't getting you where you want to go, it's time to change them. This is an episode you won't want to miss! http://primalpotential.com/274-exceed-your-expectations/
12/24/201611 minutes, 57 seconds
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273: Paleo Meal Delivery Services

I had been really resistant to try any kind of paleo meal delivery service for a couple of reasons: they seemed really expensive and difficult to customize. I felt like it wasn't worth the price to buy a package of meals most of which included components I wouldn't personally eat (potato, sweet potato, fruit, etc). I changed my mind when I found Paleo Power Meals. Today I'm sharing my 2-3 week experiment with Paleo Power Meals - the pros, the cons, what I loved and what I didn't and how I plan to make this work for me moving forward. **I have not been compensated in any way for this review. I paid in full for my meals and only reached out to them after 3 weeks of orders to request a coupon code for my listeners, which they gave. If you want to try Paleo Power Meals, use the coupon code ebprimal20 to save 20%** Please note: there is no transcript for this episode. http://primalpotential.com/273-paleo-meal-delivery/
12/22/201619 minutes, 43 seconds
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272: 2 Steps To Turn Down Temptation

'Tis the season for temptation! I've got two practical strategies today to help you make it easier to turn down temptation without willpower or feelings of deprivation! Some people argue that if you let enough time pass, the temptation will subside. Sometimes that works, often it doesn't. I believe the two factors we need to take control of are attention & resistance. In today's episode I'll go through what it means to leverage resistance & attention to turn down temptation. http://primalpotential.com/272-turn-down-temptation/
12/20/201614 minutes, 44 seconds
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271: How To Lose Weight For The Last Time

What if you could lose weight for the last time? What if this next time you get results, you keep them...forever? Think about how much weight you've lost & regained. How much money you've spent doing the same work over and over while not enjoying the process? Not only is it possible, you can do it now. You can lose weight for the last time, end the struggle, earn the results and keep them without hating every second of it or feeling like you're missing out. In today's episode I'm taking you inside of my recent webinars where I'll share specific strategies to help you lose weight for the last time without dieting, without being miserable and while implementing strategies to make it easier than ever. If it sounds gimmicky...it's not. Take a listen. I'm sharing how you can do less, skip the tricks, ditch the deprivation and earn lasting results. http://primalpotential.com/271-lose-weight-last-time/
12/17/20161 hour, 30 minutes, 27 seconds
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270: It's Not A Burden, It's A Chance

What if you decided that the thing you're struggling with, the obstacle in your way, the valid excuse in your life, the true barrier isn't actually a burden at all. What if you decided that it's a chance, it's an opportunity for you to step up, show up for yourself and prove just how damn strong you are? That's the challenge I gave to Sarah, my FLFT client on today's episode. Sarah is a working mom. Not only does she have 4 kids, she works 24-hour shifts as a flight paramedic. She shares a real, valid challenge in today's episode and we completely turn it on it's head and decide it's a chance. A really exciting chance. Don't miss it! http://primalpotential.com/270-its-a-chance
12/15/201625 minutes, 6 seconds
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269: Are You Using Tools Or Weapons?

At first glance, this question, "tools or weapons?" doesn't make much sense. But, after a conversation with Faith, we recognized that she has the ability to use her choices & her thought as either tools or weapons. She can beat herself up for a choice, effectively using it as a weapon against herself. Or, she can learn from that choice and create a more informed strategy for next time, using it as a tool. She can use her thoughts of guilt, frustration and regret about putting weight back on as a weapon against herself or she can use them as a tool to empower & encourage her. So - your thoughts and your choices - are you using them as weapons or tools? There's so much other great stuff in this episode including thoughts on: Are you making this too hard? Faith's advice to anyone who is struggling to get started The value in the struggle might be greater than the struggle in the success How to become more mindful of your choices This is a value-packed episode! Don't miss it! http://primalpotential.com/269-using-tools-or-weapons/ Are You Using Your Thoughts & Choices As Weapons Or Tools? Here are some of the highlights from today's episode: Is that thought or behavior a weapon or a tool? It's not as hard as you're making it There is likely more value in your struggles and setbacks than you'll ever find in your success - look for the lessons! Why you should let go of "good food" "bad food" associations Why you're probably not as "all or nothing" as you think you are (and tell yourself you are) Final words from Faith: Do the next thing that makes you feel better. Then do the next little thing & keep doing it until you don't feel so bad anymore. Resources: Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast! For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
12/13/201627 minutes, 42 seconds
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268: Awareness - How To Develop This Simple Strategy To Improve Choices

Awareness. It's an obvious, common-sense kind of word but I'm not sure we totally understand it. When people talk about how tracking or journaling makes them more aware, that's great, but does it actually improve the choices you make? Or do you just have a greater acceptance of the choices? These are the questions I ask Diane, one of my Fat Loss Fast Track clients, in today's episode. She shares how tracking & affirmations are the tools that have helped her the most and I said asked her point blank: "did these actually improve your choices? Did it change anything for you?" We get into a powerful conversation about awareness and the power that comes from being able to create a personalized strategy that reduces your reliance on willpower. Don't miss it! http://primalpotential.com/268-awareness-develop-simple-strategy Awareness - How to Develop The Simple Strategy That Improves Choices (Without Willpower) Here are some of the highlights from today's episode: How awareness allows you to create a strategy that reduces the need for willpower A gradual process for improving habits (without an all-or-nothing approach) How to overcome the tension created by confronting temptation Why I don't think you should ever look at a food choice as "sabotage" Resources: Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast! For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!  
12/10/201623 minutes, 12 seconds
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267: When You KNOW It But Don't DO It

Do you listen to the podcast or read blogs & articles but struggle to translate the ideas and strategies into actions of your own? Are you losing & gaining the same 5-20 lbs over and over? Do you know what to eat and how to exercise but fail to consistently implement? That was Marcelle's story and she is sharing her success strategies as well as candidly discussing where she still struggles and what she can do about it. She describes how she routinely got swept up by the chaos of life, failing to take care of herself. Most importantly, she shares how she was able to take a step back and create space between what's happening around her and the choices she makes in response to the chaos. She shares some powerful analogies describing how she's overcome some of her biggest challenges. Don't miss her story! http://primalpotential.com/267-when-you-know-it-but-dont-do-it-then-what/ When You Know It But Don't Do It (Then What?) Here are some of the highlights from today's episode: Why Marcelle felt like she needed content and strategies metered out so she wouldn't binge-listen and fail to implement How she's breaking through the cycle of feeling like she's always compensating for "damage done" How she feels about tough love and reminders that things often don't happen to us but rather we do them to ourselves The value of creating a protective bubble Journaling, affirmations and other helpful success strategies Keeping your head up and not feeling like a victim Strategies for identifying when you need to do the work the most Is food truly soothing or is it a distraction? What's the difference? Resources: Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast! For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
12/8/201635 minutes, 29 seconds
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266: Drama Free

What if you didn't attach emotion to food? What if your days weren't "good" if you made good food choices and "bad" if you made bad food choices? What if you never felt guilty about a food choice or skipped workout? What would that mean? Would it mean that you stop trying? I really doubt it. I think it means that you've found freedom. And, when you find freedom, food choices get so much easier and life gets better. You are in control. Food isn't in control. That's exactly what happened for Amanda and she's sharing her story today. http://primalpotential.com/266-food-guilt/ Ending Food Guilt & Creating Freedom Amanda had already lost 80 lbs but still wasn't happy. She had food guilt. Workout guilt. Ongoing shame & judgement that was completely exhausting. However, she found freedom. She removed all the emotional baggage she had attached to her food & fitness choices. When she was able to do that, everything got easier: her food choices, her workout consistency, her role as a mom & a wife. But she's not totally in the clear. Now that she hasn't hitched her happiness to the number on the tag in her jeans, she's trying to define what she wants. In today's episode we talk about how Amanda found freedom, what it meant for her, and how she can figure out what she's after now and how to get there. To register for the free "Lose Weight For the Last Time" webinar series, click here.   
12/6/201639 minutes, 43 seconds
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265: 29 Tips From Successful People

The other day I was reading an article from an author I love, Ryan Holiday. He shared a powerful collection of 29 tips from successful people. He curated the thoughts & wisdom from a couple dozen individuals with what he calls "strategic minds". As I read it I found myself thinking about how these 29 tips & lessons apply to improving our health, attitude, consistency & motivation. I began to write in my journal about these lessons and their application to my life and then thought, "I need to share these on the podcast!" You can read Holiday's article here but don't miss the podcast where I talk about what we can do TODAY to apply these powerful lessons to our own food, fitness & lifestyle choices. http://primalpotential.com/tips-from-successful-people/ Resources: Join the FREE "Lose Weight For the Last Time" webinar series!  We'll be talking consistency, all-or-nothing, attitude, perspective & sustainable strategy! Don't miss it! I'll take your questions and we'll have a blast! Ryan Holiday's full article on 29 lessons from strategic minds For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
12/3/201636 minutes, 18 seconds
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264: EB's Top 4 Personal Success Strategies

Today I'm going to share my own personal success strategies. These are the specific strategies that brought me out of a really dark place. I weighed over 350 lbs, I was completely miserable and felt like food had WAY more control over my life than I did. Interestingly, these strategies have nothing to do with food. I'm not talking about strategies like a fat loss breakfast or having my carbs at night. These strategies do, however, drive my food choices. While they aren't directly related to food, they shape how I think about food and how I make decisions when I'm tired, emotional, hungry or tempted. But wait! There's more! If you're listening to this before December 13th 2016, I'm hosting a totally free 2-part webinar series to help you lose weight for the last time - create consistency and put an end to the exhausting "all or nothing" thinking cycle. You can grab your spot here. The webinars are Tuesday and Wednesday December 13th & 14th at 8:30pm ET. They're completely free, they're live and I'll happily take your questions! Come hang out with me! http://primalpotential.com/264-ebs-top-4-personal-success-strategies/
12/1/201628 minutes, 30 seconds
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263: How To Stop Giving Up, Giving In & Making Excuses

If I could help you figure out how to stop giving up, giving in and making excuses, I know your whole world would change. Life would be easier, you would be happier and you'd absolutely crush your goals. I have no doubt. Let's do that today. Seriously. Today is your day. This episode is going to outline a specific strategy that will show you just how to stop giving up, how to put your excuses aside and learn how to stop talking yourself into surrender & delay. http://primalpotential.com/263-stop-giving-giving-making-excuses/ Resources: Why Quantity Should Be Your Priority (Medium article) For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
11/29/201618 minutes, 25 seconds
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262: Benefits of Bone Broth

What's the deal with bone broth? Is it the latest in a long line of nutrition fads? Are there real benefits of bone broth? How is it different from stock? Is there any difference between buying it online and making it myself? What will bone broth do for me? I'm answering all those questions and more on today's episode of the Primal Potential podcast! Don't miss it! http://primalpotential.com/262-benefits-of-bone-broth-recipes/ Benefits of Bone Broth (And Recipes) What is bone broth? As the name suggests, bone broth is a broth made from the bones of an animal. Much of the bone broth you’ll find in a grocery store is from cows but you can also make or buy it from chickens or fish. I prefer mine from chickens. Why is it good for you? In addition to being incredibly rich in vitamins & minerals, bone broth is an exceptional source of collagen. Collagen is a protein found in the connective tissue of animals (and humans) which provides a wide variety of benefits from skin health to joint health & more. It’s important to remember that there are different types of collagen and the different types have different roles. Also, the animals I mentioned – cows, chickens & fish – tend to predominantly provide a certain type of collagen. Collagen found in broth from cows’ bones is primarily types 1 & 3 which are best for the health & strength of your skin & nails. Collagen found in broth from chickens is rich in type 2 collagen and provides amazing benefits for joints & gut health. Super cool factoid about collagen from fish: it appears to increase our own collagen production! Pretty cool, right? How do you make it? You guys know I’m a pretty simple person. I like simple, no-fuss recipes. I buy the highest quality chicken I can find (this really matters when boiling bones) and I throw the feet & backbone section in a crockpot, submerge it with water, add onions, carrots, salt & apple cider vinegar and let it slow cook for 24 hours. There are absolutely more complex recipes but I’m a simple girl. A word on “high quality chicken” – I buy organic, free range chicken from a local farmers’ market where the chickens not treated with hormones or antibiotics. You can also buy bone broth. Please know, however, that much of the commercially produced bone broth contains MSG and I’d recommend you stay away from that. Buy bone broth without MSG or make your own. (For anyone who is local to Winston Salem, North Carolina, definitely check out Caldero Bone Broth. Her chickens are happy, healthy & her bone broth is outstanding. Are there health concerns? Yes. We’re boiling bones. This is why I emphasize buying very high quality chicken/beef/fish if you’re making your own. Bones, including human bones, naturally contain both minerals & heavy metals. Though you’re not eating the bones, many of the nutrients are extracted while they simmer. You want to make sure that you’re using bones from grass fed animals who have not been treated with hormones, antibiotics or given feed that has been sprayed with pesticides & herbicides. When in doubt, buy your bone broth. Keep in mind, however, that you can purchase low quality bone broth just like you can make low quality bone broth. The same animal standards apply to products you purchase and you’ll want to stay away from MSG. 5 Reasons to Drink Bone Broth It is fantastic for your immune system.  I mentioned that bone broth is rich in collagen. One of the amino acids that makes up collagen is known as proline. Proline is essential for tissue repair. When you give your body the tools it needs, like proline, for a strong immune system, you will recover more quickly & completely than if you rob your body of these critical tools. It supports gut health. One of the primary components of gut health is the strength & integrity of the lining of your gut. When we eat diets rich in processed foods, that gut lining begins to break down. The breakdown triggers inflammation, gastrointestinal issues and pain. The collagen within bone broth helps to protect & repair the lining of your gut. It will make you more beautiful. I’m talking primarily about skin & nails here. Of course collagen is a major component of our skin (and the source of many cosmetic procedures). Collagen helps with fine lines, wrinkles & even cellulite. It can increase your own body’s production of collagen. When we don’t give our body the nutrients it needs, our own production of collagen can slow. This may lead to premature aging, skin wrinkling, joint pain and inflammation. Fish collagen has been shown to increase endogenous production of collagen in humans! It can reduce joint pain. Collagen is concentrated in our joints. When collagen breaks down, we see more joint pain and inflammation. Increasing your consumption of collagen and increasing your body’s production of collagen can make a major difference in joint pain and inflammation. Of course it goes without saying that this isn’t a miracle food. There are tons of foods with health benefits & that doesn’t mean you should eat them if you don’t love them. Telling yourself that you MUST choke something down because it’s good for you is a fast track to giving up. You’ve got to eat foods you love that love you back. That means: Eat foods you look forward to eating & totally enjoy Eat foods that make you feel great both while you’re eating it & afterwards (no guilt or regret) Eat foods that give you energy and satiety without any kind of stomach upset or bloating If this fits the bill, awesome! If not, not a big deal. For those of you who are ready to make your own, I fashion my “recipe” after Dr. Axe. His recipe is super simple and he taught me the Apple Cider Vinegar trick: adding a little ACV helps to draw the nutrients from the bones! Chicken necks, feet and backbone 4 tbsp ACV 1 onion Carrots Place everything in your crockpot & cover with water. Cook on low for 24 hours then discard the bones. I sip on a cup or two cups per day. Here are 4 chicken bone broth recipes from Mark Sisson and 5 beef broth recipes If you have a pressure cooker, save time with this bone broth recipe from Nom Nom Paleo Resources: Glycine and meat consumption - research For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
11/26/201624 minutes, 58 seconds
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261: The 1-Hour Strategy To Create More Winning Days

What is the one hour strategy? Great question. I came up with it the other day while brainstorming a few ways to help some of my clients. It is often straight-up hard to create momentum with good choices you feel proud of when you haven't been making them consistently. Breaking the cycle of choices you don't feel good about and repeatedly making choices you do feel good about, well, that's not always easy. Enter: the one hour strategy. http://primalpotential.com/261-one-hour-strategy-create-winning-days/ The One Hour Strategy To Create More Winning Days The one hour strategy is based on one or all of the following questions: What can I do in the next hour to take care of myself? What's the best way to spend the next hour? What can I do in the next hour to feel proud or more in control? In the next hour, what choices would be my best? You can implement the one hour strategy in the middle of a tough day, at the start of a day, or towards the end of a day during which you need to feel more balanced, focused or in control. You can use the one hour strategy once or you can use it every day for the rest of your life. The one hour strategy can help you focus at work, it can help you overcome temptation, it can increase the consistency of your workouts and help improve your relationships. Give it a try and let me know what you think! Resources: For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
11/24/201615 minutes, 49 seconds
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260: Anti-Diet Holiday Success Strategies

Is it weird for me to say that I love this episode? Because I REALLY love this episode. I used to DREAD holidays, vacations, dinners out, birthdays and pretty much any celebration because I had no idea how to enjoy myself and enjoy the food without going way far overboard. That was exhausting and a lot harder than it needed to be. In today's episode I'm sharing anti-diet holiday success strategies so you can enjoy your holiday, enjoy your food and feel great afterwards. You don't need to ditch your goals to enjoy the holidays and you also don't need to deprive yourself of the special things that are really worth indulging in. http://primalpotential.com/260-anti-diet-holiday-success-strategies/ Anti-Diet Holiday Success Strategies In today's episode, I ask you to consider a couple of questions: What would it look like for you to go to a holiday gathering, party or dinner out and feel amazing during and after? What would you need to change to make that your new normal? What's "the middle" for you - that area between deprivation and over-indulgence? Which indulgences are totally worth it? Which indulgences aren't worth it? What's your favorite thing about holidays or gatherings? How can you amplify those elements? Which choices make you feel your worst? How can you make improvements there? When consuming an indulgence, at what point does eating more make you enjoy it less rather than more? What can you do, in preparation for a holiday or vacation, to make yourself feel amazing? Resources: For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
11/22/201628 minutes, 30 seconds
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259: Do You Know What To Eat For Your Goals?

Today's episode is an activity I want you to go through with me. I'm going to ask you a series of questions and I want you to write your answers down on paper. Sometimes, we aren't doing what it takes to make progress because we haven't defined the work we need to do. If that's your problem, I'm going to help you define it today. Other times, we aren't doing what it takes because of mental or emotional barriers. As I'll share in today's episode, many people's issues aren't food or fitness but rather self-talk, self-discipline or self-doubt. We'll start with a basic question "Do you know what to eat for your goals?" and take it from there. If you're looking to overcome your internal barriers, be sure to check out FAQs about Breaking Barriers here or enroll here. http://primalpotential.com/259-what-to-eat-for-your-goals/ Do You Know What To Eat To Reach Your Goals? In today's episode, I talk you through a workflow of the following problems so you can determine your next steps toward your goals. Do you know what to eat for fat loss or to move towards your goals? Can you identify improvements in what you're currently eating or doing that would generate more progress or consistency? Are you doing those things? What would need to change for you to implement those improvements? Don't miss the full episode where I'll help you determine if your "big rock" is nutrition or if it's mindset. Resources: For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
11/19/201620 minutes, 3 seconds
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258: 4 Required Skills You Can't Be Successful Without

In episode 257 I talked about the danger of diets. I repeated what I've said a million times before: short term strategies lead to short term solutions. However, I talked about how there aren't short cuts to lasting success. If you want to not yo-yo diet anymore, if you want to not obsess about food and weight loss for the rest of your life, if you want to feel like you can enjoy indulgences without guilt or regression, there are certain skills you HAVE to build and most diets aren't teaching them. In today's episode, I'm talking in more detail about those 4 skills and going through specific, real-life examples of how you can begin to build them today. http://primalpotential.com/258-4-required-skills/ 4 Required Skills You Can't Be Successful Without Thinking before you act & not being owned by your impulses or emotions Living in the middle (not being only "on" or "off") Becoming a "now" person (and not putting off your goals until tomorrow, next week or next month) Paying more attention to your body and your goals than other people or programs In today's episode I'll explain why these are critical skills required for success but also how you can begin practicing them today.
11/17/201621 minutes, 20 seconds
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257: The Appeal of a New Diet

I think we can all relate to being attracted by a diet promising rapid results. We want the results and that matters more, in the moment, than whether or not we can sustain them. I loved what I read in a recent issue of The Harvard Business Review: The good news is, you're making good time. The bad news is, you're lost. All too often, we care more about pace than sustainability. This means that we do the same work over and over, we spend far too much time, money and energy on results we won't sustain. In today's episode, I'm sharing something that most people aren't talking about. It's really not about how you lose the weight. It's about whether or not you develop the life skills you'll need to sustain your results. http://primalpotential.com/257-the-appeal-of-a-new-diet-what-no-one-is-telling-you/
11/15/201615 minutes, 17 seconds
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256: Anti-Perfection & Why There Is No "Wagon"

A couple months ago I shared with you guys that I was taking on a scary-for-me challenge: hot yoga. Specifically, 45 90-minute hot yoga classes in 45 days. The 45 days have now gone by (dang, time flies) and I'm sharing with you my final thoughts. Specifically, I'm sharing what this challenge taught me about all-or-nothing thinking and why there is no "wagon". Yeah, that notion of being on or off "the wagon" has got to go! http://primalpotential.com/256-there-is-no-wagon/ Anti-Perfection & Why There Is No "Wagon" I didn't make it to 45 classes in 45 days and I still count it as a massive win. Yeah, we build this vision of perfection and expectation when we start something new or set a goal. That's normal. What's normal but not helpful is to see anything short of that vision as "failure". It's not black and white. There are more possible outcomes and more possible ways to win than the way you've pre-defined it. In fact, I think success will almost NEVER look like you envision it before you start. Don't sell yourself a destructive story that anything other than your pre-defined vision of success is a failure. That's just not true! In today's episode we're talking about other ways to find success, to be successful even when it isn't "perfect" and why there is no "wagon". Don't miss the full episode! Resources: For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
11/12/201632 minutes, 43 seconds
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255: Dealing with Self-Doubt, Disbelief & Negativity

For most of my life, I desperately wanted to change but didn't believe I could. I doubted myself and my ability to change. I was completely overcome by paralyzing self-doubt & negativity. It was toxic. In today's episode I want to talk about these things and share my thoughts about how we can overcome self-doubt, disbelief and negativity to take action and improve our lives. No more waiting. Now's the time. http://primalpotential.com/255-dealing-with-self-doubt-disbelief-negativity/ Dealing with Self-Doubt, Disbelief & Negativity You cannot hold someone else to a higher standard of doing right by you than that to which you hold yourself. The fastest way to overcome self-doubt is to take small, incremental steps in the direction of your goals. You are only confined by the walls you build - what walls are you building with your thoughts, words, actions or limiting beliefs? What are you negatively manifesting? What barriers or obstacles are you building with your thoughts, words or actions? How can you redirect? For more on overcoming self-doubt, disbelief or negativity, listen to the full episode! Resources: For more on Breaking Barriers, click here. Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
11/10/201632 minutes, 8 seconds
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254: How To Overcome Fear

Fear will hold you back. I get emails every single day from listeners looking for how to overcome fear. The fears are different, but the problem is the same. I'm afraid I don't have what it takes I'm afraid that even if I'll lose the weight I'll put it back on Fear of missing out gets me every time What if I have loose skin when I lose the weight? Fear impedes action and is fueled by thought. In today's episode I am sharing how to overcome fear and turn "what if" into "what now". http://primalpotential.com/254-how-to-overcome-fear/ How to Overcome Fear Fear is a case of too much future & not enough present Thought fuels fear Use affirmations to redirect your focus when you're focusing fear I'm not there yet That's not real now What can I do now? What is my next step? In this moment, you are creating the conditions of your future - is it the future you want or the future you fear? "Thinking will not overcome fear, but action will." W Clement Stone Turn your "what ifs" into "what nows" "Remove the veils so I might see what is really happening here and not be intoxicated by my stories and my fears" Elizabeth Lesser Don't borrow trouble from tomorrow Resources: For more on Breaking Barriers, click here. In today's episode I mentioned a recipe from Bulletproof Executive for Golden Milk - I misspoke - it was Dr. Mark Hyman's recipe &  you can find it here. (I omitted the stevia.) Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
11/8/201620 minutes, 17 seconds
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253: How To Build More Self Control

I don't think any of us would argue that having more self control would be a positive change in our lives. But, easier said than done, right? In today's podcast I'm helping you understand effective and ineffective ways to build more self control and I'm also sharing a willpower challenge that will help you make this a more concrete, tangible objective. http://primalpotential.com/253-building-more-self-control/ How To Build More Self-Control "If you conquer yourself, you can conquer the world" Paulo Coelho If you rule over yourself, there is no door that won't open for you. Today I'm sharing a 7-day willpower challenge and explaining how we can be smart about our attempt to build more self-control. Here are a few key points from today's episode: Self control builds self-esteem, not the other way around! If you want more self-esteem, build more self-control. Will power gets stronger with use. Repeat decisions require less and less energy Are you creating a willpower deficit? Identify opportunities to operate from a place of strength as opposed to constant willpower depletion. Resources: Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
11/5/201634 minutes, 32 seconds
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252: Values & Principles

Do you know what you really want? I used to be incredibly frustrated with myself & confused: I desperately wanted to lose weight but I wasn't doing the work. How could I want something so bad yet continuously make choices which sabotaged that desire? I figured it out: I didn't really understand what I wanted & why. Today we're talking about values and principles because I strongly believe this is required work if we want consistency & progress. This is one of my Fat Loss Fast Track veteran webinars where I challenged them to establish their values and principles and showed them how we experience tension & frustration when we aren't thinking or acting in alignment with what we want most. Values & Principles Today I'm sharing one of my webinars from my Fat Loss Fast Track veterans group. I hope you love it! Definitely take a listen! Are these things aligned: What you want What you say What you think What you do Your values are what is most important to you. Your principles link your values to action.
11/3/201643 minutes, 48 seconds
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251: Justifying Indulgences

Let's stop justifying indulgences. Let's stop talking ourselves into treats when we want our goals more. Today, I'll tell you how! You don't have to justify brussels sprouts or chicken, so why do you feel like you need to justify treats? Beyond that, is the way you're justifying them even true? Are you being honest with yourself with your justifications? In today's episode I'm talking about HOW you can stop justifying and start owning your choices, whether they're aligned with your goals or not. http://primalpotential.com/251-justifying-indulgences/
11/1/201630 minutes, 58 seconds
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250: Motivational Minisode

There are so many things competing for your focus. It's easy to feel overwhelmed and like the deck is stacked against you. It's easy to focus on what you can't do. Maybe your schedule isn't conducive to the changes you want to make. Maybe your spouse isn't supportive. Maybe you're overwhelmed. Maybe you have a long history of giving up on yourself and you struggle with belief. I get it. Those are all very real. But, focusing on those things don't help you and focusing on those things isn't your only option. In today's motivational minisode, I'm challenging you to focus on this: what you can do. What you are willing to do. What step you can take. What options you do have. What progress you're ready to make. Do not miss this powerful motivational minisode! http://primalpotential.com/250-motivational-minisode-focus/
10/29/201612 minutes, 9 seconds
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249: Ending Excuses

Today is about ending excuses, especially that tried & true excuse of, "I'll start tomorrow". Here's the reality: it doesn't matter how motivated you are, it doesn't matter how great your plan is or how much you want it if you are in the habit of talking yourself into delay, deferral or excuses. Instead of focusing on what to eat, when to eat or the latest, greatest diet, I encourage you to look at the ways you talk yourself into not doing the work, and focus on overcoming those limitations. We're doing that together in today's episode. Don't miss it! http://primalpotential.com/249-ending-excuses Ending Excuses: "I'll Start Tomorrow" Yes, tomorrow exists. However, it has nothing to do with what you can do today. When we put off our plans, when we defer our goals to tomorrow, it's just a way of making ourselves feel better about not doing the work. We don't want to say "I'm not going to eat healthy" so instead we say "I'll do it tomorrow". What you can do tomorrow doesn't have anything to do with what you can & should do today. When you defer the work until tomorrow, you reinforce a pattern of delay. The more you use that excuse, the more likely you are to continue to use it. Become increasingly aware of when you're avoiding taking action. Replace thoughts of what you pledge to do tomorrow with reminders of what you're capable of now. Tell yourself, "I'm a person of today. Right in front of  me is an opportunity to make progress and I won't pass it up." Do not delay until tomorrow what can be done today. Nothing will ever be attempted if all possible objections must first be overcome.” — Samuel Johnson If you look for an objection or reason to delay, there will always be one. Stop searching for excuses and start looking for opportunities to act. Resources: Breaking Barriers: How To Overcome Emotional Eating & Self-Limiting Beliefs Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/27/201618 minutes, 23 seconds
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248: Are Evenings Hard?

The other day I asked my Fat Loss Fast Track veterans (folks who have been through more than one Fat Loss Fast Track with me) where they feel strong in their fat loss journey and where they don't feel so strong. One of the most common areas of struggle was evenings. Nighttime choices. The choices made after work and during/after dinner. I don't think they're alone in that struggle. Are evenings hard for you? They used to be my biggest area of struggle, for many reasons, and today we're talking about how to improve your evening eating habits and get to a point where you feel confident in and proud of your nighttime choices.   http://primalpotential.com/248-improve-evening-eating-habits/ How To Improve Evening Eating Habits There are many reasons for the evening struggle. Unfortunately, we tend to focus on what's wrong with the evenings instead of focusing on how we can make improvements. Think about it, it makes sense that evenings are hard. We tend to be more tired in the evening and have more energy in the morning There's more downtime in the evening. Most snacking happens during down time & screen time and there's less of it in the morning We're great at "beginning" - we've started countless diets and beginnings start in the morning, for most of us, so we are just more practiced at improving our first choices of the day than we are improving our last choices of the day. We aren't unskilled, we're unpracticed.  We tend to have less structure in the evenings than we do in the AM We haven't built up trust and follow through But we have power. We have opportunity. In today's episode I'm sharing several strategies that will show you how to improve evening eating habits, build confidence, accelerate your progress and get results. Definitely listen to the whole episode! Lots of great strategies in there, including: Change your attitude - stop arguing for your limitations and focusing on how hard nights are. Instead, focus on what you can do to make improvements today Practice building back trust in small & large ways (this can be practiced throughout the day by doing what you say you'll do instead of negotiating with yourself) Focus on improvements - instead of being a Debbie Downer and judging yourself for suboptimal choices, look for the improvement. Choose what represents even a marginal improvement for you Finish strong. No matter what happens, decide that you'll finish each day strong, even if it's the last 10 minutes of the day Resources: Interested in the Fat Loss Fast Track? The fall group is currently closed but you can get on the wait list for our first group of 2017!
10/25/201622 minutes, 15 seconds
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NEW Thoughts On All Or Nothing

Totally random episode here! So random it doesn't even get a number or official show notes! Take a listen to this short episode I recorded while pacing in my living room with my new thoughts on all or nothing thinking and what yoga taught me about the on/off approach to nutrition & fitness.
10/25/20169 minutes, 37 seconds
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247: Eyes On Your Own Work

I'm sure you've heard that comparison is the thief of joy yet most of us manufacture insecurity & shame by comparing ourselves to others. In today's episode we're talking about why it's so important to keep your eyes on your own work but also HOW to do it. It seems like we almost automatically compare ourselves to others. Plus, when we stop comparing and pay attention to ourselves, we are often confronted by negative thinking & judgement. http://primalpotential.com/eyes-on-your-own-work/ Eyes On Your Own Work (And How To Stop Comparing) In today's episode, I explain the dangers of comparing yourself to other people. Frankly, they have NOTHING to do with you and your journey. See, when we focus our attention on other people, we can't be focused on ourselves and the opportunities in front of us to grow, improve and take action. The only journey that matters is your journey. Any time or energy spent on someone else's journey is time wasted. One of the reasons we focus on others is because we aren't comfortable focusing on ourselves. When we focus on ourselves and our journey, we often face negativity, shame and judgement. It feels far more comfortable to judge others than to judge ourselves and face our own challenges. First, it's dangerous to look away from your own journey. Second, if you change your attitude about yourself & your journey, you will dramatically change your trajectory. You must keep your eyes on your own work and you must improve your perspective about your journey. Don't miss today's episode for HOW to change your perspective on your journey. Resources: I get lots of questions about the coconut butter I eat & where to get it. Here's the brand I buy. The first 3 episodes reflecting on lessons learned about life & fat loss through yoga can be found here, here and here. Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/22/201628 minutes, 58 seconds
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246: 5 Dietary Changes For Faster Results

If you feel stuck, frustrated, confused or like you aren't seeing the progress you want, don't miss these 5 dietary changes for faster results. The key to today's episode lies in not seeking new information but in measuring your own consistent implementation of what you already know but aren't yet doing. http://primalpotential.com/246-5-dietary-changes-for-faster-results/ 5 Dietary Changes For Faster Results Often, we sift through information evaluating what we know instead of what we're consistently doing. If we know something already, we gloss over it, whether we're consistently doing it or not. Today that stops. As you listen to these 5 dietary changes for faster results, I don't want you thinking of what you know or what you don't, I want you evaluating what you're doing consistently and what you're not. As you hear each strategy, ask yourself the following questions: Am I doing this? Am I doing it consistently? Is there room for improvement? How will I implement those improvements today? How can I practice consistency with that improvement? While there are dozens of dietary changes you could make to accelerate your fat loss progress or improve your body composition, today we're talking about the following: Stay off the hot mess express blood sugar roller coaster (especially in the morning) Slow down on the sweets (the more sweet you eat, the more sweet you crave - this is true whether it's a "healthy" sweet or not) Dial back on dairy (for more on dairy and fat loss, listen to episode 25 and 128) Limit labels - how much of the food you consume has a nutrition facts label and added ingredients? Do an inventory of the % of your intake that comes from something with a label and strive for an improvement. Eat more foods that have no label and eat fewer foods with labels. Stop snacking - snacking is often out of boredom/habit or because your meals aren't satisfying you for long enough. Either improve the composition of your meals so they satisfy you for longer (adding more non-starchy veggies, protein or whole-food fats) or increase awareness of when you're eating when not hungry. Resources Q&A 6: How To Make Breakfast A Fat Burning Meal Episode 115: More on Breakfast Fat Loss Friendly Lunches Fat Loss Friendly Snacks Episode 007: Carb Timing Episode 025: Pros & Cons of Dairy Episode 128: Is Dairy Slowing Your Progress E-Course: Carb Strategies for Sustainable Fat Loss Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/20/201623 minutes, 44 seconds
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245: How Successful People Think

I don't know about you, but I used to think that people who reached their goals simply had something I didn't have. They had more motivation. More self-discipline. Better genes. Whatever they had that made them successful, I just didn't have it. I was wrong. And if you think that way, you are too. In today's episode, I want to talk about how successful people think. I want to look at how successful people respond to things that might be a real challenge to you - temptation, setbacks, frustrations - so that you can stop letting those things stop you. Today is about figuring out how to turn your stop signs into starting lines. http://primalpotential.com/245-how-successful-people-think/ How Successful People Think There are two ways to approach your choices: You can blame them on other people and circumstances outside your control (work, time, etc) You can acknowledge that you are totally in control of every choice you make How successful people think: No matter what happens around them, they acknowledge that they are in control of what they choose and how they think Everyone faces temptation. Whether the temptation is to hit the snooze button, skip your workout, grab a biscuit at the drive through or have the second glass of wine, we all have temptations. When you "zoom in" on the temptation, locking in like a laser beam on whatever tempts you, you're less likely to overcome it. How successful people think: They "zoom out" when facing temptation. They see that there are two things - what they want most & what they want now. They ask an answer the question, "If I say yes to this, what am I saying no to?" Everyone encounters setbacks. Things don't go according to plan. You drop the ball. You don't get the results you want. If you focus on the setback, and you harp on what went wrong and how you've failed, you're bound to feel defeated and far less likely to make progress & overcome it. How successful people think: They look for the lesson. Instead of settling for the setback, they're seeking a solution. They don't focus on what went wrong but rather they look for the next right move. Remember that if you aren't getting the results you want, add more effort.  You will get out of life what you put into it. Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/18/201623 minutes, 49 seconds
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244: How To Overcome Negative Emotion

Life can be very hard. Many of deal with far too many negative emotions. We get frustrated, we feel lonely, overwhelmed, angry, sad. We focus on fear of the future and shame around the past. Instead of helping you improve your responses to negative emotions, today's episode will help you overcome negative emotion. Yup, put it behind you. Let it go. Because honestly, the ROI (return on investment) of letting go of this negativity is far greater than the ROI of practicing a better reaction to it. If you found this episode helpful, I think you'll really enjoy my self-guided e-course, Breaking Barriers, which is all about overcoming emotional eating, negativity & self-limiting beliefs. http://primalpotential.com/244-overcome-negative-emotion/
10/15/201619 minutes, 15 seconds
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243: Metabolism 101 - Why You Aren't Losing Weight

Let's get back to the basics of metabolism to help you figure out why you aren't losing weight and what you can do about it! I recently shared with you guys that episode 240 was one of my favorites - we were talking about how your body allows or disallows fat burning and what you can do to control this cellular & hormonal signaling. Understanding these concepts is really the key to figuring out why you aren't losing weight or why you're always hungry or why you can't get your cravings under control. After that episode, some of you shared that it went a little over your head. Since this is your show, that's not okay with me! I want every episode to be FOR YOU so we're breaking it down today to ensure that everyone understands these important basics of why you gain weight, why you aren't losing weight and what you can do about it. http://primalpotential.com/243-metabolism-101-why-you-arent-losing-weight/ Metabolism 101 - Why You Aren't Losing Weight If you want the detailed science & technical explanations, I've linked to a bunch of those episodes below in the Resources section. Or, you can check out my comprehensive course on Carbohydrate Strategies for Sustainable Fat Loss. But for today's episode, I want to simplify, perhaps even over-simplify, the process that takes place when we eat and how it addresses why you aren't losing weight. Just because you don't get immediate feedback when you eat, that doesn't mean the food you eat has no impact. Just because your jeans aren't tighter immediately after eating cookies or looser immediately after eating a salad doesn't mean the choice had no impact on your rate of fat storage or fat burning. In fact, I would argue that both choices impact fat burning & fat storage, you just don't immediately see or feel the impact. Every time you eat, a conversation begins inside your body. The fuel you consume each time you eat triggers hormones & enzymes to spring into action and consider what should be done with the fuel, if it should be burned, if it should be stored and where it should be stored. The answers depend on what you ate, how much you ate, if you needed to eat and what you've eaten in the recent past. In order to respond to & process the fuel you've consumed, your body begins by breaking it down into it's simplest parts. Without first breaking it down, it would be too large to travel through the body. Only in it's smallest parts can it get into and out of cells to be stored or used as fuel. In the case of carbohydrates (whether they are from bread, pasta, oats, cookies, crackers, potatoes or fruit), the simplest parts are small, singular sugars. The conversation in the body changes when the simple sugars hit the blood stream. Your body must respond immediately because sugar hanging out in the blood stream for too long can be toxic. Your body sends out signals "blood sugar has risen beyond a stable level! All available personnel come help clear it out" Metabolizing sugar takes priority because it is toxic. The primary responder to this blood sugar situation is the hormone insulin. You see, sugar isn't allowed to roam freely through the body. It requires a chaperone. The chaperone charged with ushering sugar out of the blood to be burned or stored is insulin. Insulin is a storage hormone. Insulin begins a conversation with the body which goes like this: "Please stop all fuel breakdown activities, including fat burning. We have a fuel excess situation and while I'm dealing with the excess, do not break down any more fuel. We are now in storage mode." This signaling from insulin stops fat burning and initiates storage mode. But that's not the only signal from insulin. As I explained in more technical terms in episode 240, when insulin is chronically elevated and running the show due to overeating or consuming too many sugars & starches, it siphons off too much fuel and shuttles it to the fat tissue. Insulin is preferential to fat storage versus muscle storage Insulin diverts fuel to the fat tissue and decreases delivery to the muscle tissue Insulin slows fat burning Insulin triggers the creation of new fat cells so there are ample storage sites available In today's episode I talk about simple changes we can make to help control insulin and spend more time in fat burning mode and less time in fat storing mode. Make sure to listen to the full episode! Resources Carb Strategies for Sustainable Fat Loss - Course Why We Get Fat by Gary Taubes Carb Timing for Fat Loss Carb Spillover (And How To Stop It) Carb Tolerance Understanding Insulin Golden Rules of Carbs & Fat Loss Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/13/201624 minutes, 47 seconds
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242: Tough Love Topic - It's Almost Never Worth It

I'm coming at you with another Motivational Minisode, tough love style! We're talking about indulgences - the repetitive food & drink choices that are keeping you from your goals. Here's the thing: despite the fact that you keep choosing them, they're almost never worth it. Sure, you're in the habit of giving in to temptation, cravings & social pressure so it's easy to say "yes" than "no". But it's not worth what you're giving up in favor of a minute or two of indulgence. This minisode is going to bring the tough love to help you do the work, invest the effort and finally leave the excuses behind. http://primalpotential.com/242-tough-love-almost-never-worth-it/
10/11/201610 minutes, 54 seconds
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241: How To Stop Breaking Promises You Make To Yourself

Do you find yourself making promises to eat healthy or workout, only to talk yourself out of it hours or days later? I used to do that all the time & it left me feeling frustrated and prevented me from making the progress I wanted desperately! In today's episode I want to help you stop breaking promises you've made to yourself! You cannot reach your goals if you are constantly talking yourself out of taking the steps to achieve them. Every choice you make leads you somewhere, either closer to or further from your goals. http://primalpotential.com/241-stop-breaking-promises/
10/8/201621 minutes, 16 seconds
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240: Why We Get Fat

I am SO pumped about today's Book Club episode! This might be one of my very favorite podcast episodes! Today we're diving into the book "Why We Get Fat" by Gary Taubes. In this book you'll learn what drives insatiable hunger, what decreases satiety, makes us feel tired and unmotivated and what triggers us to store more fat than we should (and burn less fat than we should). The book is definitely worth the read and Taubes goes deep into both history & science. But don't worry, if you don't have the time or desire to go through the whole book, I want to share the highlights with you today! I really think this episode is a game changer packed with super helpful information about how we can store less fat and burn more fat! http://primalpotential.com/240-why-we-get-fat/ Resources Why We Get Fat by Gary Taubes Carb Timing for Fat Loss Carb Spillover (And How To Stop It) Carb Tolerance Understanding Insulin Golden Rules of Carbs & Fat Loss Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/6/201634 minutes, 32 seconds
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239: Improving Your Responses, Setting Expectations & Comparison

If you are looking to take your motivation, consistency or progress to the next level, today's podcast is full of ways to do just that! If you need help setting expectations that are ambitious enough without setting you up for disappointment or failure, you don't want to miss this episode! A huge part of success in any goal is improving your responses to temptation, frustration, setbacks or emotion. I'll be sharing lessons I've learned in my new yoga practice to help you set appropriate expectations, avoid comparison, build consistency and fast track your results. http://primalpotential.com/239-setting-expectations/ Improving Your Responses & Setting Expectations As I've recently shared on the podcast, after being diagnosed with Hashimoto's thyroiditis and some stress-related health challenges, I'm making some changes in both my diet & lifestyle to help my body heal. One of those changes is yoga. I am not a yogi, I do not like group exercise, but I've taken on a legitimate mental, physical and logistical challenge: 45 yoga classes in 45 days. I've walked out of every single class so far feeling like I've learned something beyond the mat, beyond the yoga pose, and I'm planning to share those lessons with you each week for the next 45 days. So, I'm two weeks into my yoga challenge and I've learned some good stuff! Always come back to stillness In life, more often than not, when we experience tension, frustration, emotion, anxiety or temptation, we react, respond and make things worse. We do the opposite of returning to stillness. We kick up a frenzy. We panic. We perseverate. We worry. Instead of saying to ourselves, "Wait, slow down, take a breath, be still, don’t react",  we eat. We distract ourselves with food. We yell. We make snarky comments, we withdraw. We manufacture drama. We are an instant gratification society and unfortunately that means we feel like every thing must be reacted and it must be reacted to NOW. This idea of “come right back to stillness” can be a game changer no matter what your goal is. When you feel rattled, return to stillness. Don’t react. Slow down, be still and understand that often times, the best response is no response. However, you can't return to a place you don't know. If you don't know what stillness is or where to find it, you can't go there when you need it most. You need to practice moments of stillness so you understand where to go instead of reacting. You can practice by meditating, praying, journaling or simply focusing on your breath. You can practice for 30 seconds or 30 minutes, just practice. Set expectations based on YOU It's easy to set your expectations and standards based on other people. It's easy to look to someone who is further along than you are and decide that you need to perform at their level. Don't. In yoga, striving to match the practice of someone who is more advanced doesn't mean that you're a motivated hero, it means that you're likely to get hurt and set yourself back. In fat loss & fitness, setting expectations based on someone who is further along than you are could mean setting yourself to feel not good enough, to feel defeated, overwhelmed and then give up. Set your standards and expectations based on YOU. Build consistency to see improvements The fact that I am practicing yoga every day for 45 days makes it really easy to see my improvements. Since my last class was just yesterday, when I sit in class today I can easily see what is different and better from the day before. The daily practice allows me to see my improvements and my progress. If I was going once or twice a week, not only would I probably not make progress as quickly, I wouldn’t recognize as easily. Both making progress and being able to recognize and observe and notice the progress you make – it’s so motivating! And it drives the desire to continue practice and then you get into what I call the cycle of accelerated returns. The same is true with consistency in improving your food choices or consistency in your workout routine. When you are inconsistent, you’re robbing yourself in multiple ways. #1, You don’t make progress as quickly, of course You aren't as aware of progress you do make If you reject temptation every single day, it’s gets easier and easier and you have a closer comparison to have it felt yesterday to be able to recognize that it’s easier today. Build consistency. Practice every single day. Don't let your ego get in the way of your progress Oftentimes, after hearing the same message a dozen or more times, a client will excitedly say to me,  “I know you’ve said that a million times but I finally get it! It clicked today!" We have a natural tendency to tune out when we think we know or understand something. We don't listen with full attention to concepts we're familiar with. However, we only retain about 40% of the information we hear (and that's when we're giving our full attention!) Therefore, don't let your ego get in the way of your progress. Continue to listen for that one piece you didn't hear last time that could be the thing you need to move you forward. I'm really excited about the mental & emotional lessons I'm learning on the mat & I'm excited to keep sharing them with you! Resources Fall 2016 Fat Loss Fast Track Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
10/4/201619 minutes, 15 seconds
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238: Food Intolerances Part 2

If you haven't listened to episode 237, please start there!. In episode 237 I talk about the link between the foods you eat & your immune system. I think it's fairly likely that you're consuming something to which you're sensitive. It's very possible that your fatigue, your trouble with weight loss, your acne, joint pain or constipation are related to something you're eating. Can we think about this from the common sense perspective for a second? The only fuel your body receives in order to operate comes from what you food, drink and breathe. Your diet is not a supplement. It is the ONLY thing that powers your body. So if something is not working properly, I think it's safe to say that it might have something to do with what you're providing to your body in the form of fuel. Today I'll be talking about the difference between food allergies & food intolerances as well as the most common foods to which people are intolerant, why they create problems and how you can identify if they are creating problems for you! http://primalpotential.com/238-food-intolerances-are-you-eating-things-you-shouldnt-be-part-2/
10/1/201624 minutes, 17 seconds
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237: Are Food Intolerances Slowing Your Progress?

There is a difference between a food allergy and a food intolerance. You might have unidentified food intolerances that are impacting your health and your progress towards your goals and not even know it! And, just because you've tolerated a food before doesn't mean you do now. Plus, you can overcome your food intolerances! If you continue to consume a food to which you are even mildly intolerant, you are initiating a domino effect of challenges within your body. In today's episode I'm talking about the direct connection between food intolerances, your immune system, your fat loss & your health. I'm sharing the impact of genetics, lifestyle and diet on your immune system and what happens when your immune system is compromised. In part 2, I'll share common foods that trigger an immune response and might be responsible for your symptoms and how you can strengthen your immune system & eliminate your symptoms. Don't miss the full episode! It's a really important one! http://primalpotential.com/237-food-intolerances-part-1/ Are Food Intolerances Slowing Your Progress? To answer this question, we first need to understand the role of the immune system, as food intolerances are based on your immune system's response to food. Your immune system's primary function is to protect you from toxins, pathogens and other threats. Because most threats to your health are introduced to your body through your mouth (what we eat, drink or inhale), the majority of your immune system resides in your gastrointestinal tract. The immune role in the GI tract is to keep out anything and everything that could be dangerous. Unfortunately, when we knowing or unknowingly consume foods to which we're even mildly intolerant, we break down the protective barrier within the GI tract and create larger problems. What are the symptoms of a food intolerance or autoimmune issue? There are so many possible symptoms but the common ones include: bloating gas diarrhea constipation headaches rashes & other skin conditions acne trouble sleeping low energy indigestion allergies depression irritability joint pain slow healing When we fail to eliminate these food allergens and other immune irritants, our immune system becomes compromised and attacks things it shouldn't, including foods and our own body tissues. This leads to new food allergies or autoimmune diseases like hashimotos thyroiditis, lupus and arthritis. The most common autoimmune diseases include: psoriasis fibromyalgia lupus celiac disease hashimotos thyroiditism rheumatoid arthritis In today's episode I'm talking about how your body's inflammatory response works, what happens when common foods trigger inflammation and how we can quiet the inflammation throughout the body and eliminate your symptoms. I'll also share one of the primary challenges with convention prescription drug treatments for these autoimmune concerns. In the next episode I'll be talking about which foods most frequently trigger this immune response and how we can calm our inflammatory response, heal the immune system and eliminate food intolerances. We'll closely examine foods including: sugar caffeine gluten dairy nuts/seeds alcohol Make sure to listen to today's full episode! Resources The Autoimmune Solution by Dr. Amy Myers
9/29/201633 minutes, 7 seconds
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236: 10 Ways To Be More Productive Today

I think we all want to be more productive. We want to be less stressed while making more progress towards our goals. That can be a tricky thing to balance because we see the pursuit of our goals as demanding that more get done. We see being more productive as getting more done. In both cases, we feel overwhelmed before we even start because we just don't have enough time to get more done! However, to be more productive, I don't think you need to get more done. To make more progress towards your goals, I don't think you need to get more done. In today's episode I'll talk about how you can be more productive without doing more and while accelerating your progress towards your goals! http://primalpotential.com/236-be-more-productive/ 10 Ways To Be More Productive Today While many of these strategies might seem like common sense, I don't want you to discount them on those grounds. Instead, ask yourself, "Am I consistently implementing this?" Knowing the strategy or being familiar with a concept doesn't matter. Do you live it? Is it yours? Do you have room for improvement? Is it a habit for you? Don't reject the obvious - implement it. If you want to be more productive, it's not about what you know, it's about what you do and what you do consistently! Start Change your language Question everything Check your priorities Stop rushing Be honest about your distractions Set a timer Stop working Establish a routine Don't believe everything you read (or hear) Resources Fall 2016 Fat Loss Fast Track Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/27/201635 minutes, 41 seconds
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235: Yoga For Fat Loss, Fitness, Mindset & Crushing Life

So this isn't a pitch for yoga, actually. This is about, however, about a personal yoga challenge I've given myself & the lessons I've learned in my first week that will absolutely improve my fat loss, my fitness, and my mindset. I want to share those lessons with you. So really, this is kind of like yoga for fat loss without having to go to yoga. Haha. I actually think yoga is a great thing for almost everyone, but my purpose in this series is to share with you lessons I'm learning in yoga that I believe can & should be applied to our food choices, our fitness, our mindset, relationships and life in general! http://primalpotential.com/235-yoga-for-fat-loss/ Yoga for Fat Loss, Fitness, Mindset & Crushing Life As I've recently shared on the podcast, after being diagnosed with Hashimoto's thyroiditis and some stress-related health challenges, I'm making some changes in both my diet & lifestyle to help my body heal. One of those changes is yoga. I am not a yogi, I do not like group exercise, but I've taken on a legitimate mental, physical and logistical challenge: 45 yoga classes in 45 days. I'm not challenging you to do that - my journey is my journey - but I do want to share what I'm learning with you through this challenge. I'm not necessarily taking yoga for fat loss, but I think there are incredibly powerful parallels between what you learn in yoga and the skills you need to reach your fat loss, fitness and health goals. I'm doing it because I need to learn to slow down, to be more present, to breathe and to be gentle with my body, my mind and my heart. Leave it to me to take something like yoga and get all intense with it, haha. 45 90-minute hot yoga classes in 45 days...yeah Elizabeth, way to take it easy... Hey, gotta make it interesting, right? I'm a competitive person! I've walked out of every single class so far feeling like I've learned something beyond the mat, beyond the yoga pose, and I'm planning to share those lessons with you each week for the next 45 days. So, I'm one week into my yoga challenge and I've learned some good stuff! Stay on your mat At my first class, the instructor shared with the new people (I wasn't the only one) that the only goal of the first class is to stay on your mat. Don't quit and leave, don't leave the room for some cool air, just stay. It's okay to rest. It's okay to sit down or lay down, just say on your mat. See, it’s 105 degrees in this room and your moving your body in weird, challenging and uncomfortable ways. (In front of strangers! ) You aren’t weak if you want to quit. It’s not a sign that you’re a failure that you don’t feel like doing it. But that feeling doesn’t mean you need to leave. The desire to leave is just a desire. Don’t react. Just stay. How true is this in life & fat loss? It's okay to stop. It's okay to slow down. It's okay to rest. But don't leave. Don't drift. Don't let go of your goals. You can always rest, but don't walk away. Don't leave the pursuit. Stay on your mat. You WILL have times when you want to quit. But that doesn’t mean you need to justify ice cream or chips or cookies or alcohol. Just stay there. You’re on this journey. Don’t leave. Just wait.   The maximum benefit comes at your depth In Bikram yoga, which is what I’ve decided to do, there are 26 poses and, in my class, we do each pose two times. As we moved into a particular posture for the second time, the instructor quietly said, "Keep going. The maximum benefit comes at your depth" See, she didn't want us to stop when it got uncomfortable. She didn't want us to feel the discomfort and not go past it. The maximum benefit, the greatest growth, the fastest improvement comes when you go as far as you can. If she hadn’t said that, I wouldn’t have looked for my depth in that pose. I would have just done what I felt like I could, held steady when it felt uncomfortable. But this cue from her, this comment, it sent me looking for my depth. For how far I could go. For how deep I could take it. For my limit. For my best. How often do we stop at the point of discomfort in life? We do what we're comfortable with and give in when it gets too hard. But that's not where we improve. That's not how things get easier. That's not the way to transformation. Think about the times in your life when you've grown the most, learned the most or excelled the most. It probably took going beyond your comfort zone - going beyond what was easy or comfortable. When it comes to health, food choices or fitness - where is your depth? Are you going there? Are you bringing your best effort? Where’s your limit? How far can you take it? The maximum benefit will come at your depth. Pressure is the beginning of the posture This next one so deeply resonated with me (pun intended). It's pretty similar to the last one but so vivid. I was standing there, waiting for the instructor to declare, "change" so I could release a challenging posture. You hold the posture, usually struggling (certainly for me as I’m brand new to this) and can release when you hear “change” Instead of "change" she said, "the pressure is the beginning of the posture" She meant that instead of looking to release as soon as it gets uncomfortable, consider that the beginning. Your effort begins, your training begins, your work begins, the posture behinds when the pressure starts. That's when it begins, not when it ends. It reminds me what Mohammad Ali said once when asked how many sit-ups he had done. He replied, "I don't know. I didn't start counting until it hurt" This isn't an argument for doing push-ups through the pain, but I think it has much broader applications to life and the pursuit of our goals. Think about it - we let up when it gets too hard. When the temptations get too hard we relent. When we're tired, we give in. How about deciding that the pressure is the beginning of the work, not the end. Temptation is the beginning of the work, not the end. Emotion is the beginning of the work, not the end. Stop trying to manage the room Someone came into the class a few minutes late. The instructor acknowledged her and said, “there’s a space up front, just one minute” She'd get her situated once we finished our posture. A few seconds later the instructor said to the late lady, “Stop trying to manage the room. Drop your mat and breathe” We were doing the beginning breathing exercises. I don’t think the woman knew what she meant and so the instructor said, “Seriously! Stop trying to mange the room. That’s my job, not yours. Drop your mat, start breathing, I will get you settled in a minute” This woman was in her head. She was thinking about where she should go, who would have to scoot around to make room for her, where she could disrupt the fewest people And while she did that, she was missing the posture. I loved that instruction – stop managing the room. I know I do that too often, I try to manage the room or the situation instead of just being present in it. I try to manage other people. I spend a lot of my time thinking about what other people will do, when, where. I am a natural leader and so at family events, I’m in my head thinking about where people will sit – are there enough chairs? When will we eat – do we have enough for everyone? Is there a parking space for the person who isn’t here yet? While I’m in my head managing everyone and everything, I’m missing stuff. A lot of stuff. We do this at work, at home. We do this when it’s none of our business. I’ll be sitting in traffic and I see that someone is blocking an intersection when the light turns red. They aren’t blocking me. I’m a half a dozen cars behind. But I start thinking and worrying about the people who are at the green light and can’t get through and how frustrated the poor guy blocking the intersection must be because he can’t move. Dude. Stop managing the room! This cue, stop managing the room, will remind me to just be present, just do what I need to do, and not worry about what’s behind me, what’s in the future, or what anyone else is doing or should be doing. I'm really excited about the mental & emotional lessons I'm learning on the mat & I'm excited to keep sharing them with you! Resources Fall 2016 Fat Loss Fast Track Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/24/201621 minutes, 16 seconds
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234: How To Avoid Dieting Failure

I think we're all sick & tired of dieting failure, dieting obsession and feeling like we've failed. It's exhausting! I don't know about you, but I've tried every diet under the sun. For years I felt frustrated, confused and like something was wrong with me. Nothing was wrong with me. Something was significantly flawed in my approach. Traditional weight loss programs are designed to fail. I don't think it's you. I think it's your approach. In today's episode I want to help you understand why dieting failure is so common - why diets are exactly designed to fail in the long term and what you can do differently to ensure success. http://primalpotential.com/234-avoid-dieting-failure/ How To Avoid Dieting Failure Diets don't work. One of the primary reasons they don't work is because they are based on a leader/follower model. In the leader/follower model, the "leader", whether a person or a company, creates the rules and the structure and you, the follower, step in line and follow their commands. There are many major problems with the leader follower model and I summarize them into the following categories, which I describe in today's episode: Distraction Doubt Dependance Drifting Depersonalization Deflection Instead, if we want long term success we should seek the leader/leader model. The leader/leader model operates based on the premise that some people have great guidance and strategy to offer, but no one knows your body, your preferences, your lifestyle and your results better than you do. In the leader/leader model, you are creating your own plan based on your body's feedback instead of blindly following someone else's strategy. In the leader/leader model, you're identify & creating tools that work for you, not establishing a list of rules you must follow. To watch the full video of this presentation, click here. Ready to join the last Fat Loss Fast Track of 2016? Get More Information Here
9/22/201637 minutes, 50 seconds
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233: How To Protect & Heal Your Thyroid

Did you listen to part 1 of how to protect & heal your thyroid? If you're wondering how to improve thyroid health, this series is right for you! Make sure you start with part 1! You absolutely can improve thyroid health. You can protect your thyroid and prevent future problems. You can & you should! Your thyroid is about way more than your weight or your metabolism. Every single cell in your body has receptors for thyroid hormones and your thyroid plays a role in just about every aspect of health. Your overall health, metabolism and body composition all depend on the health of your thyroid. In part 1, we covered what the thyroid is & what it does. I shared my recent thyroid diagnosis and the symptoms which preceded it. In researching how to improve thyroid health & function, I've shared several diet & lifestyle strategies that will make a big difference! http://primalpotential.com/233-improve-thyroid-health-part-2/ How to Protect & Heal Your Thyroid - Part 2 What is your thyroid? Your thyroid is a small gland in your throat. It's an endocrine gland, secreting hormones your body needs for nearly every bodily function. What does it do? Your thyroid controls the metabolic rate of every organ in the body. Remember that your metabolic rate isn't just about body weight. It's about energy & fuel. Metabolic rate refers to the ability & efficiency of your body to get the energy & nutrients it needs from fuel you consume or fuel stored in your body as well as the ability & efficiency of your body to store fuel in the form of fat, muscle and bone. Your thyroid regulates & influences countless bodily processes including breathing, heart rate, menstruation, muscle development, fat burning, sleep, body temperature, cholesterol production and more. What can you do to protect and heal your thyroid? Control your blood sugar by limiting processed foods & following the Golden Rules of Carbs & Fat Loss Minimize stress Support your microbiome Get enough vitamin D via food, sunlight and/or supplementation Cut out gluten and gluten-like components (corn, oats, etc) Identify & eliminate food allergens (even mild ones!) Common food allergens include dairy, eggs, wheat, grains, nuts & seeds The food allergen test I am taking can be purchased here Consume enough (but not too much) iodine Eat selenium rich foods like brazil nuts, turkey, chicken Eliminate trans fats and limit unsaturated fats Want to join the Fat Loss Fast Track? Last chance this year! Get More Information Here Resources Chris Kresser's Free Thyroid Report Fall 2016 Fat Loss Fast Track Metabolic Effect Adrenal & Thyroid Protocol Gluten reactions can last up to 6 months (research) Benefits of reducing iodine The Paleo Cure by Chris Kresser The Hormone Cure by Sara Gottfried Food Allergy Testing Vitamin D Supplement Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/20/201632 minutes, 2 seconds
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232: How To Protect & Heal Your Thyroid

Here's the deal guys: your thyroid is about way more than your weight or your metabolism. Whether you have a thyroid issue or you don't, we all must ensure we're doing all we can to protect & heal this critical endocrine gland. Every single cell in your body has receptors for thyroid hormones. Your overall health, metabolism and body composition all depend on the health of your thyroid. Even if you don't have a thyroid gland and you're on synthetic thyroid hormones, you absolutely can & will from many of these strategies. In today's episode I share my recent thyroid issues and what I'm doing about them along with what your thyroid is, what it does and some of the things you can do to protect and heal your thyroid. http://primalpotential.com/232-heal-your-thyroid/ How to Protect & Heal Your Thyroid What is your thyroid? Your thyroid is a small gland in your throat. It's an endocrine gland, secreting hormones your body needs for nearly every bodily function. What does it do? Your thyroid controls the metabolic rate of every organ in the body. Remember that your metabolic rate isn't just about body weight. It's about energy & fuel. Metabolic rate refers to the ability & efficiency of your body to get the energy & nutrients it needs from fuel you consume or fuel stored in your body as well as the ability & efficiency of your body to store fuel in the form of fat, muscle and bone. Your thyroid regulates & influences countless bodily processes including breathing, heart rate, menstruation, muscle development, fat burning, sleep, body temperature, cholesterol production and more. What can you do to protect and heal your thyroid? In today's episode, part 1, we talk about the importance of blood sugar balance, gut health and bacterial balance. We'll go into many more strategies in part 2. For now: Control your blood sugar by limiting processed foods & following the Golden Rules of Carbs & Fat Loss Minimize stress Support your microbiome Want to join the Fat Loss Fast Track? Last chance this year! Get More Information Here Resources Chris Kresser's Free Thyroid Report Fall 2016 Fat Loss Fast Track Metabolic Effect Adrenal & Thyroid Protocol The Paleo Cure by Chris Kresser The Hormone Cure by Sara Gottfried Join me at ASCEND in Nashville!
9/17/201637 minutes, 56 seconds
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231: The Shame Spiral

I'm not sure if you're familiar with the shame spiral, but I sure am. Here are the cliff notes: it sucks. We have this terribly inefficient habit: we keep returning to approaches that don't work. I want you to really think about this question: do you need a different approach? That's what we will investigate on today's episode as we explore the shame cycle & how we can break free from it.   http://primalpotential.com/231-the-shame-spiral/
9/15/201631 minutes, 35 seconds
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230: The Missing Piece

Some of my clients shared recently that they have found the missing piece of what they felt like was a fat loss puzzle. They knew something was missing - maybe that something was consistency, motivation, focus or the right strategy for their own body - but they've found it. Today you'll hear from those clients in their own words. They'll share their results, their fears, what they've found and how they found it. These clients have a few things in common: They all were frustrated with a lack of results They all struggled with weight for their entire adult lives They all felt like something was missing They are now seeing results in fat loss & life in general They're all members of the Fat Loss Fast Track Some are men, some are women. Some are married, some are single. Some have kids, some don't. Some are older, some are younger. But there's so much they have in common, including results. If you want to join the last Fat Loss Fast Track of 2016, you can get all the details and your spot right here! http://primalpotential.com/230-the-missing-piece/ The Missing Piece - Solve the Puzzle & Get Results Meet Sarah Sarah is a 40-year-old married mother of children ages 2 to 22. She is also a flight paramedic for an air ambulance service. Sarah’s job requires her to maintain a specific weight, and every month she must weigh in to keep her job on track and in good standing. Her high-stress career and busy family life left her feeling desperate for stability with her weight. She turned to the Fat Loss Fast Track to help find the answers within herself. Here are some of the lessons Sarah has learned that have helped her lose weight and feel more in control: Everything you need is already within you, you just need to look for it and seize it If you slow down & simplify, you'll go faster Meet Dave Fat Loss Fast Track is not just for women! Here are some of the insights Dave gained aside from the weight he has lost! Every choice is a chance - the perfectionist mentality has got to go! Seek consistency & daily effort over perfectionism Mindset drives your choices - focus more on mindset than skillvset Meet Jen Jen is a married mother of two teenagers who works as a full-time pediatrician. Jen has struggled her entire adult wife with her weight and she began to view her weight as a failure in an otherwise very successful life. Here's what Jen shared about her Fat Loss Fast Track experience: Things get easier when you focus on just one choice at a time It gets easier when you simplify! The Fat Loss Fast Track lessons help every single area of life Her energy is through the roof! Want to join the last Fat Loss Fast Track of 2016? Do you want to gain the type of tools and empowerment that Sarah, Dave, and Jen have found? The missing pieces are all there, you just need to reach out and learn to use them! Learn more about the Fall 2016 Fat Loss Fast Track featuring: Weekly challenges Daily coaching Ongoing motivational messages & encouragement 12-week journal Weekly webinars Private Facebook group Workouts for all fitness levels This is the Last Group of 2016!!! Get More Information Here Resources Fall 2016 Fat Loss Fast Track Cashew Basil Pesto Recipe Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/13/201627 minutes, 8 seconds
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229: 5 Big Buts

"Every vice has it's excuse ready" ~ Publilius Syrus If you aren't taking action, if you aren't being consistent, if you aren't doing the work, you've probably got a line up of common excuses to justify why. In today's episode we're going through 5 big buts - the most common excuses for not doing the work required to move towards your goals. We'll establish the truth behind these excuses to help you clear them out of your way and clear the path towards progress. http://primalpotential.com/229-common-excuses/ 5 Big Buts - Crushing Common Excuses Know what? I'm not going to give away my excuse-busting tips & strategies here! You've got to listen to the full episode to hear how I suggest you tackle these common excuses! It's a short episode and I know you'll enjoy it so be sure to take a listen! I don't know where to start I'm too busy - I don't have time It's too hard My spouse/kids aren't on board with changing what we eat I can't be consistent Resources Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/10/201623 minutes, 28 seconds
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228: How To Let Go Of Past Pain

Many of us, myself including, hold ourselves back by hanging on to past pain, shame, disappointment or rejection. That's a choice. It's a choice to hold on. It's a choice to let go. In today's episode, we're talking about how to let go of past pain so you can be happier and make far more effortless progress towards your goals. This isn't an easy charge but it's one of the most powerful things you can do! Listen to today's full episode to hear how on of my clients made the choice to let go of what was holding her back and how it immediately transformed her cravings and desire to overeat. http://primalpotential.com/228-let-go-of-past-pain/ How To Let Go Of Past Pain When we release the pain associated with people who have let us down, rejected us or hurt us, we are free to take care of ourselves, be happy and live our best lives. In today's episode, I'll share how I've done this and, more recently, how one of my clients did this and the impact it had on her food choices. We create & maintain problems because they give us a sense of identity ~ Eckhart Tolle Choose not to be offended and you won't be Ships don't sink because of the water around them but because of the water within them You do not have to attend every argument to which you're invited Does this offense need to impact the choices you make right now? Will it move you forward to allow this offense to influence your choices today? Pour your energy into what you do have control over and ignore what you don't have control over You only have control over 3 things in your life - the thoughts you think, the images you visualize and the actions you take ~ Jack Canfield Resources Episode 221: Turn Off the Thought Faucet Episode 204 - The Problem Behind The Problem Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/8/201623 minutes, 59 seconds
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227: Are GMOs Dangerous?

Are GMOs dangerous? What are GMOs? Where are they? Should I avoid them? These are all the questions we're answering in today's podcast. I'll share my thoughts on whether or not these are something you need to worry about and what risks exist with exposure to genetically modified organisms. http://primalpotential.com/227-are-gmos-dangerous/ Are GMOs Dangerous? What Are They? GMO stands for genetically modified organism. Genes from one plant, animal, virus or bacteria are transferred to another plant or animal. Generally, this process is used to make crops more resilient against environmental factors like frosts or insects, or to enhance physical features or increase shelf life and reduce spoilage. In today's episode, in addition to discussing my thoughts on the question, "Are GMOs dangerous", we talk about how they are created and what impact they have on the modified organism. Using corn as an example, we explain how corn is genetically modified. Did you know that the genetic modification of corn causes every cell in the corn plant to emit a pesticide? Plus, the genetic modification of corn appears to change the nutrient profile. Take a look at the side-by-side comparison of GMO and Non-GMO corn below.   What does this mean for our health?  The technology used to create GMO crops has developed so rapidly, we cannot be certain of the long-term health effects. The burden of proof on large agricultural companies is limited and most of the research has been done on mice and rats. How to avoid GMOs Buy foods and ingredients that are USDA-certified organic, or from local growers you trust that don't use herbicides. Check out the link for the Non-GMO Shopping guide below to find out more information. Resources Non-GMO Shopping Guide Join me at ASCEND in Nashville!
9/6/201642 minutes, 23 seconds
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226: Slow Down To Go Faster

Sometimes, we actually hold ourselves back in our attempt to make rapid progress. More often than not, we have to slow down to go faster. In today's podcast, I'm talking about how doing less, focusing on fewer things and slowing down your thoughts can actually accelerate your progress towards your goals. http://primalpotential.com/226-slow-down-to-go-faster/ Slow Down To Go Faster In today's episode, we're covering how to take a step back, simplify, and create a baseline to avoid frustration, and achieve your goals. You want results NOW. Trust me, I've been there. You hit the ground running and you are doing EVERYTHING you can think of to get to your end goal. But are you doing too much, too soon? Are you considering the sustainability of your actions? Do your intentions match your actions? And are your actions consistent? Does our motivation exceed our training? Often times, we create false fantasy plans in our head that do not reflect the reality of our actions. We set a baseline so high that it may not be doable at our current training and commitment level. The fantasy plans and inability to stick to these crazy expectations lead very quickly to frustration, which can easily turn into quitting altogether. Breaking the cycle Breaking free is about doing less. I really believe that you can achieve MORE when you do LESS. The key is separating the fantasy plans from reality.You must build a base that you can obtain, and grow from there. Your base will help you break free from food obsession and yo-yo dieting. Revisit the 80/20 Rule The 80/20 Rule is simply 80% of your results stem from just 20% of the things you do, the actions you take. Focus your energy on the 20% of actions that are truly effective and ditch the 80% that doesn't. Turn off the thought faucet It is so hard to slow down when our minds are moving at 100 miles per hour. When you catch yourself bouncing all over the place in your thoughts, slow down and focus on RIGHT NOW. Don't create big plans that you can't execute that then create feelings of failure. Instead, pick one thing to focus on each week. After the week has ended evaluate your progress on that one thing. Take those evaluations and go from there making one change for the next week. These changes will become habits that you can sustain and create a healthy lifestyle that reaches your end goals. Resources Episode 221: Turn Off the Thought Faucet Join me at ASCEND in Nashville! SizzleFish Fat Loss Breakfast Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
9/3/201630 minutes, 34 seconds
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225: How To Dominate The Rest of 2016

As of today, there are only 4 months left before 2017. No matter what you've done for the first 8 months of the year, let's finish strong. The year will fly by and I want you going into 2017 without regrets and carrying forward a sense of pride, hope and accomplishment. In today's podcast I'll share 3 ways you can capitalize on these next 4 months of the year. We're heading into a time of the year where there are challenges - back to school, holidays, cooler weather - but we have a fantastic opportunity to capitalize on these challenges and make unparalleled progress towards our goals. Check out these 3 simple strategies and pick the one that feels the most feasible for you! http://primalpotential.com/225-dominate-the-rest-of-2016/ How To Dominate The Rest of 2016 In today's episode we tackle 3 ways to make the most of 2016. Card-a-Day Buy a few packs of index cards. Count out as many cards as there are days left in the year (as of September 1st, 2016, there are 122 days remaining in 2016). Every day, take a blank card from your stack. On one side, write down ONE thing you can & will do that day to move in the direction of your goals. On the back of the card, write down one affirmation or mantra. Carry your card with you and conquer that ONE thing. The next day, grab your next blank card and start fresh with your one commitment for the day and your affirmation or mantra. Singular Practice Pick ONE thing you want to practice each day between now and the end of the year. Maybe you decide that between now and the end of the year, you'll practice mastering the fat loss breakfast every single day. Maybe you'll decide that between now and the end of the year, you'll sweat every single day. Maybe you want to practice carbs at night every day until the end of the year. Pick one thing and commit to daily practice for the remainder of 2016. Ladies - Go To ASCEND! I'm hosting a small group of women where we will take our journeys to the next level. We'll spend the 4 weeks before the event gathering tons of valuable information about your schedule, your work ethic, your barriers, excuses and limitations. Then, we'll spend 2 jam-packed days together in downtown Nashville Tennessee creating YOUR specific action plan for results. I give you my word that ASCEND will be completely transformational and you and your journey will never be the same!
9/1/201625 minutes, 31 seconds
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224: Fat Loss & The 4 Agreements

I've got another powerful book club episode for you today! Several years ago, I read the book The Four Agreements and recently realized there was a new book, The Fifth Agreement. After re-reading The Four Agreements & listening to The Fifth Agreement, I knew I need to share my thoughts on fat loss and The Four Agreements. The subtitle of the first book is A Practical Guide to Personal Freedom and I think that's such a great way to describe the quest for our ideal body & incredible health. We want to be free from food obsession. We want to be free from emotional eating, overeating, fear of missing out, guilt, deprivation & everything in between. I'm excited to share my thoughts on the book and how we can apply these agreements to accelerate our progress towards our goals! Fat Loss & The 4 Agreements In today's episode we apply The 4 Agreements to health, happiness and fat loss. The 4 agreements include: Be impeccable with your word Make no assumptions Take nothing personally Always do your best The 5th Agreement Be skeptical but learn to listen Resources The Four Agreements http://amzn.to/2b8lPaM The Fifth Agreement http://amzn.to/2b7KnAd Jen Sinkler on Instagram (the post I describe in today's episode) https://www.instagram.com/jensinkler/ Join me at ASCEND in Nashville! Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is! 
8/30/201634 minutes, 2 seconds
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223: How To Heal Your Metabolism

Yes! You can heal your metabolism! In today's episode we're talking about exactly how you can begin. Maybe you feel like you've always had a sluggish metabolism, maybe you're recognizing that you've done some metabolic damage with your yo-yo dieting past, perhaps you're noticing some changes as you get older or you just want to be proactive. No matter what you're reasons, your metabolism is not set in stone. There is so much you can do to heal your metabolism and make it more efficient! Unfortunately, most people go about it the wrong way and inadvertently do more damage. Most people figure they can speed up their metabolism by exercising more. That's analogous to thinking you can make a car with a busted engine go faster if you just slam on the accelerator harder. No. That'll make it worse. You have to fix it. You have to address the problem, not try to over-power it. The same is true with your metabolism. We can't just eat less, exercise more and expect our metabolism to respond favorably. It won't. Let's dive into what your metabolism is, why it might need to be healed and specific diet & lifestyle strategies you can put into place today to help you heal your metabolism, increase energy and burn fat more efficiently. http://primalpotential.com/223-how-to-heal-your-metabolism/ How To Heal Your Metabolism Listen to the full episode to understand: What your metabolism is (and isn't) Why it might need healing, repair or optimization What common strategy actually damages your metabolic function How to heal your metabolism Strategies to improve your metabolism include: Limit processed foods Limit or avoid crop oils like corn, canola & safflower Focus on stable fats including coconut oil, grass fed butter, ghee, full fat dairy and grass fed meat Lift weights Avoid toxins in food, water and personal products Manage stress & sleep Resources Podcast on water filtration & water quality Aquasana Water Filter Are Obesogens Making You Fat Eating Healthy On A Budget Artificial Sweeteners Carbohydrate Strategies for Fat Loss Join me at ASCEND in Nashville! Grady's Cold Brew Coffee Sizzlefish Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is! 
8/27/201624 minutes, 9 seconds
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222: Weight Gain When You're Doing The Work

There is very little that is more frustrating than feeling like you're doing the work for fat loss, practicing self-discipline and putting forth your best effort only to step on the scale and see that it has gone up! Today I want to share my answer to a listener emailed to ask, "Why am I gaining weight?" after being active and eating fat loss friendly meals. Her email to me has something for everyone - questions about consistency, activity levels and clean eating. Here's her email and today's podcast shares my in depth answer. Hi. I listened to the podcast on motivation and I'm working my way through the breaking barriers. But, here is what I notice, I am consistent and I do believe I can lose weight. But I've gained 2 pounds since Saturday while staying consistent with my 10000 steps and fat friendly meals. I even walked 7 miles yesterday. Any thoughts? Listen below for my answers, tips & suggestions. http://primalpotential.com/222-why-am-i-gaining-weight/ "Why am I gaining weight when I'm doing the work?" In today's episode I share my thoughts & suggestions related to: What might have led to the weight increase Limitations of monitoring progress with the scale More effective ways to measure progress What consistency is & isn't When "fat loss friendly" isn't fat loss friendly The link between activity & water retention Resources How & where to measure - I recommend measuring every other week. Be sure to record your measurements so you can evaluate your progress over time!     Get a measuring tape Join me at ASCEND in Nashville! Grady's Cold Brew Coffee Spaghetti Squash Primavera with Basil Cashew Pesto Wanna Help? If you find the Primal Potential podcast help, it would mean the world to me if you'd take a minute to leave a rating & review! That helps show platforms display my podcast to new listeners! Thank you so much for your support! I can't tell you how valuable it is!
8/25/201625 minutes, 40 seconds
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221: Turn Off The Thought Faucet

Powerful motivational minisode on tap for you guys today! Yes, you read it right: I want you to turn off the thought faucet! One of most destructive things keeping us from our goals and our highest potential is the way we leave reality, retreat into our minds and manufacture worries, problems, concerns, doubts and fears. Not only does this generate a state where we feel anxious and powerless, it also takes us out of the moment, preventing us from seizing opportunities to take action in the direction of our goals. In this motivational minisode I want to help you identify strategies to successfully turn off the thought faucet but I also want you to understand and accept a few powerful realities: Your thoughts are not facts You are not your thoughts You are the thinker - you are in control   http://primalpotential.com/221-turn-off-the-thought-faucet/ Resources Join me at ASCEND in Nashville! Breaking Barriers
8/23/201616 minutes, 21 seconds
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220: 5 Fat Loss Mistakes Most People Make

I spend a lot of time reviewing my clients' journals. This is where they record what they eat, how much, when, their progress, their workouts, what's working & what's not. The great thing about seeing the insider view of so many people's journeys is that I can quickly spot some of the most common fat loss mistakes most people make. In today's episode, I'm sharing 5 of the most common fat loss mistakes I see practically every day. The great news is that when you identify what doesn't work, you move closer to what does work. http://primalpotential.com/220-fat-loss-mistakes 5 Fat Loss Mistakes Most People Make In today's episode we're talking about the most common fat loss  mistakes most people make & how to avoid them. Don't miss the full episode for all the details on these challenges and obstacles! Eating when you aren't hungry Overeating healthy or fat loss friendly foods Being more attached to the results than to the process Excessive frequency of "treats" Lack of consistency Resources Join me at ASCEND in Nashville! 007: Carb Timing For Fat Loss Tracking & Fat Loss My #1 Fat Loss Recommendation
8/20/201627 minutes, 58 seconds
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219: How To Make Bad Days Good

I'm super excited about today's episode! In the last episode, we talked about how every choice is a chance to move in the direction of your goals. About how we have the opportunity to move in the direction of our goals with every single choice we make. It's not an all-or-nothing proposition! That episode raised the question of "how?" I want to stop hitting snooze so I can start my day strong but HOW do I stop talking myself out of it in the moment? I want to stop eating after dinner but how do I actually talk myself out of the treats when I'm standing in front of them? We are tackling those questions today with a concrete strategy on making all your days the best the can be, especially how you can turn around the tough days and make even your bad days good days! How we respond when a day isn't going our way or we haven't brought our best effort defines our lives and our progress towards our goals. You are the most important person you'll ever lead and I want to help you keep the promises you make to yourself. Today's podcast will help you do that. http://primalpotential.com/219-make-bad-days-good/ How To Make Bad Days Good (and have more good days) Want a motivational message to kick your tail into high gear when you need it? Click here to download it! Don't forget you can get DAILY motivational messages with the Primal Potential iPhone app! In today's episode as we explore how to make your bad days good and have more good days, I talk about the importance of answer a few questions include: What does your best morning/evening look like? What do you need to do to make it happen? What are your options & opportunities when things don't go "perfectly"? You always have the opportunity to finish strong. Never declare the day "lost" or the race run.
8/18/201633 minutes, 33 seconds
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218: Motivational Minisode

We've got a special minisode today! If you can get past the audio quality (I recorded outside on my iPhone), this message will help you make the most of each day! Every once in a while I record voice notes for my Fat Loss Fast Track clients (I recorded one for them while playing racquetball the other day) and I'm sharing one of them with you today! As I worked out, I thought about the power in the phrase "every choice is a chance". Is the day you're having today moving you towards the life you want? What can you do today to move in that direction? Don't write off the day if it didn't start well - every single choice is a chance to move in the direction of your goals. I know many of us struggle with frustration - being frustrated with ourselves when we don't do the things we feel we should. Capitalizing on "every choice is a chance" can help you break through that frustration, that inertia, and more in the direction of your goals! Every choice is a chance! Don't miss this short minisode! http://primalpotential.com/218-minisode-every-choice-chance/
8/16/201610 minutes, 25 seconds
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217: 4 Ways To Improve Your Evening Eating Habits

The Primal Potential podcast is your podcast. I want to help you overcome your struggles & challenges. I want to help you reach your unique goals. This week, it's been obvious that many people are struggling with their evening eating habits so today I'm sharing 4 strategies to help you tackle nighttime eating! I know that many of you feel in control all day long but out of control at night. I know that many of you are frustrated with the choices you make night but don't know how to take control and make meaningful improvements that stick. Don't miss today's podcast on 4 ways to improve your evening eating habits! http://primalpotential.com/217-improve-evening-eating-habits/ 4 Ways to Improve Evening Eating Habits In today's episode I detail the follow 4 ways to improve your evening eating habits, take control of the night time and make faster progress towards your goals: Change your expectations Identify what represents an improvement for you (just for today) Evaluate what's worth it (and what's not) Dramatically change your state  
8/13/201619 minutes, 2 seconds
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216: A Powerful Strategy To Conquer Inconsistency

Sometimes we think we can out-smart ourselves. We think that with enough willpower, grit & determination, we can out-smart ourselves. I don't think that's too effective. I want to help you work WITH yourself, not against yourself. In today's episode, I want to help you conquer inconsistency and self-sabotage but helping you understand why we so often give in and what we can do to be more strategic in our approach. Today is all about how your subconscious works. In short, it will always look to avoid pain and seek pleasure. This is simply part of how we are wired for survival. This can work powerfully in our favor or staunchly against us, depending on what we do and how we think. Unfortunately, most people have, through years of failed diets and giving up on themselves, associated far more pain with the achievement of their goals than pleasure. Today, we're changing that. Making some straight-forward adjustments to how you think about your goal can accelerate your progress and improve your life! http://primalpotential.com/216-conquer-inconsistency/ Conquer Inconsistency One of the first strategies I talk about in today's episode is identifying your existing pleasure & pain associations. First, establish your goal. Then, free associate all the painful or negative words, thoughts & feelings associated with the achievement of that goal. Then, free associate all of the positive words, thoughts & feelings associated with the achievement of that goal. Then identify the opposite of your goal and go through the same process - create a list of all the positive and negative associations you have with whatever is opposite your goal. Intentionally build the list of pleasurable associations related to the achievement & pursuit of your goal. “You can’t change what’s going on around you until you start changing what’s going on within you” ~ Zig Ziglar Don't be a part of the problem, be a part of the solution. Focus as much of your energy as possible on what you can do to make the achievement of your goal positive, exciting and fulfilling. Stop putting energy towards why it's hard, frustrating or negative. Resources Join me at ASCEND in Nashville! Breaking Barriers Fed & Fit Cauliflower Salad 
8/11/201623 minutes, 53 seconds
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216: 6 Ways To Get More Out of Your Workout

Whether you're working out regularly or you haven't yet incorporated it into your lifestyle, today we're going to tackle 6 simple ways to get more out of your workout! No matter what we spend our time & energy doing, we want to make sure we're getting as much from it as possible! While exercise isn't the be-all-end-all of fat burning and physique improvement, it does have the power to accelerate our progress, improve mood and help us get healthy - let's just make sure we're being as efficient as possible. It doesn't matter if you have a gym membership or not, it doesn't matter if you love working out or you don't - these 6 ways to get more out of your workout will help you get to the next level! http://primalpotential.com/215-get-more-out-of-your-workout/ 6 Ways To Get More Out of Your Workout Before we dive into those 6 strategies that will allow you to get more out of your workout, a few caveats for those who are resistant to change or for those who haven't yet incorporated fitness into their routine. It's important to remember that fitness is not the important element of fat loss or physique improvement. In today's episode I'll talk about how we the primary drivers of fat loss include: Your attitude & perspective What and how much you eat Stress & sleep The important thing to keep in mind is that exercise shouldn't be a punishment or something we dread. Just like the key to long term success with nutrition is finding foods you love that love you back, it's critical that you experiment with different activities to find what you love, enjoy & look forward to. Over the long term, we won't consistently do that which we don't enjoy. Onto those 6 strategies that will help you get more out of your workout - I go into a whole lot detail on the "how" in today's episode so make sure to listen to the full show! Get consistent (this episode tells you how) Add a leisure walk after your workout (the "why" here is very science-based) Decrease the duration & increase the intensity Go heavier Switch the stimulus Incorporate micro movement I told you guys I'd share what equipment I have at home. You absolutely don't need any of this, but I find I can do just about any workout I want and get a whole-body workout with these few things. Jump Rope Kettlebell Dumbbells Wall ball Sandbag If you want to incorporate a little bit of movement without any equipment, here's one of my fave workouts to do without any equipment: Complete 5 rounds for time of the following: 20 body weight squats 15 sit-ups 10 burpees 5 push-ups If you have a jumprope, one of my faves is to accumulate 1000 jumps as fast as possible. You can start by doing sets of 50, resting when needed. If 1000 seems daunting, do what doesn't seem daunting. You could start by accumulating just 100 jumps. Start where you need to, work up your skill with each workout. If you have some equipment at home, try this short one. Set a timer for 15 minutes and do as many rounds as possible of the following before time expires: 15 kettlebell swings 15 goblet squats 10 burpees Resources Join me at ASCEND in Nashville! Spaghetti Squash Primavera with Basil Cashew Pesto Breaking Barriers Episode 117 - Do It Anyway Episode 039 - The Science of Fat Burning Episode 035 - HIIT Episode 160 - Fitness & Fat Loss Morning Routines
8/9/201630 minutes, 18 seconds
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214: Top 7 Anti-Diet Strategies For Fat Loss

Dieting didn't work for me. Sure, I lost weight sometimes, but it was a yo-yo cycle of deprivation followed by over-indulgence - of weight loss followed by weight gain (misery and obsession accompanying every step). I got to the point where I realized that I was working hard, obsessing over food but not getting where I wanted to go and not achieving the goals that mattered most. In today's episode I'm sharing my top 7 anti-diet strategies that allowed me to stop obsessing over food, stop dieting, get consistent, lose weight and keep it off. If you feel like your approach isn't working or isn't giving you the results (or peace of mind) you want, don't miss this episode! http://primalpotential.com/214-anti-diet-strategies-fat-loss/
8/6/201635 minutes, 33 seconds
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213: Favorite Summer Meals

Today we're talking about food! I'm sharing some of my favorite summer meals that are quick, easy, delicious and totally fat loss friendly! In today's episode I talk about the relationship between deprivation and temptation. Basically, the more you deprive yourself, the less you create fat loss friendly meals you actually enjoy, the more likely you are to be tempted by EVERYTHING. The less you're enjoying your fat loss friendly foods, the lower the bar for something to tempt you. So, if you can enjoy your food more, you'll be less likely to overindulge in treats that just aren't worth it! Don't miss today's episode for some of my absolutely favorite summer meals that are flavorful, easy, affordable and fat loss friendly! Recipes & resources are below. http://primalpotential.com/213-favorite-summer-meals/ Favorite Summer Meals for Fat Loss & Flavor Fish Tacos with SizzleFish Cauliflower Tortillas from Slim Palate Salmon Cakes Garlic Scape Pesto (add all ingredients in your blender) Approximately 10 garlic scapes 1/2 cup pistachios 1/2 cup parmesan cheese (real, not fake powder) Extra virgin olive oil to your preferred texture/thinness Salt & pepper to taste Cabbage salad bowl Resources Join me at ASCEND in Nashville! SizzleFish Vitamix Blender
8/4/201627 minutes, 18 seconds
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212: Overwhelmed?

There was a definite theme in my coaching this week - individuals who feel overwhelmed or like they aren't sure where to start or how to proceed. I've got you covered in today's episode! If you ever feel overwhelmed by your goals or by all the strategies & approaches available to you, if you ever feel like you don't know how or where to dive in, we will clear that up in today's episode. http://primalpotential.com/212-overwhelmed-beat-overwhelm-and-indecision/
8/2/201626 minutes, 31 seconds
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211: Thin People & Food Issues

Food issues, guilt, emotional eating and food obsession are not exclusive to overweight and obese individuals. Not even a little bit. Today, we're talking about thin people & food issues. Except, it's more than that. We're talking to my sister. A couple weeks ago, I had my mom on the show. It was a tough episode but we talked about how, as a thin mother, she really struggled with having an overweight child (me). I was the token fat kid. It was a rough road. That episode triggered a lot of comments and questions, many of which were related to that sister I talked about. What was it like for her, as a thin child, to grow up with so much emphasis on food and shame related to obesity? Well, "that sister" is Debi. My oldest friend, my closest friend and the yin to my yang. Don't miss this candid conversation about food issues then & now in the absence of a weight struggle. http://primalpotential.com/211-thin-people-food-issues/
7/30/20161 hour, 1 minute, 48 seconds
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210: When You Are Your Own Worst Enemy

I used to be my own worst enemy. There was a huge gap between what I wanted and what I did. There wasn't anyone keeping me from achieving my goals...except for me. Because of that, one of my affirmations is now "I am militantly on my own side". I am on my team. I will not sabotage myself. I don't need all the answers but I will not stop seeking, trying and finding a way. In today's motivational minisode, I'm talking about how and why to get on your own team. It's time to stop being your own worst enemy. http://primalpotential.com/210-own-worst-enemy/
7/28/201610 minutes, 13 seconds
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209: How To Stop Overeating

If we could master how to stop overeating, we'd be pretty much all set, right? In fact, I'd be a bazillionaire if I could give you just a couple words to help you stop overeating forever. Easier said than done, for sure! But today we are moving in that direction. I want to help you understand why we overeat and what we can do about it, beginning today. If you listen to the facts & strategies in this episode, I am 100% positive that we can move you in the direction of your goals right now, today. http://primalpotential.com/209-how-to-stop-overeating/ How To Stop Overeating Overeating is a complex issue. If we want to understand how to stop overeating, we have to understand what triggers us to overeat and how to overcome or re-wire those triggers. In today's episode (don't miss it!), we'll talk about things like: Taste specific satiety (how you can feel "full" of one thing but keep eating something different) Overeating cues Understanding our desire for food rewards and how to break the cycle The power of hyperpalatable foods What it really means to determine if & when food is "worth it" How to make incremental improvements Food urges that come with behavioral transitions If you want to reduce or stop overeating, you absolutely need to listen to today's episode!
7/26/201636 minutes, 4 seconds
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208: The Truth About Food Guilt

What is food guilt? We've all done it to ourselves, one bad food choice leads to throwing in the towel on the entire day. That gross feeling and disappointment with ourselves, that is food guilt. Beating yourself up and assigning emotion to your food choices is the essence of food guilt. Looking at yourself as good or bad based on your food choices - that is food guilt. Here's what I want you to consider: Is it working for you? Is it improving your choices or is it keeping you stuck in a negative cycle of your own creation that leads to more choices you feel badly about? Does it help you feel better about yourself, or help you make a better choice the next time you think about cheating? Chances are it doesn't, and it never will. So you've got to stop beating yourself up over FOOD! In today's episode, I'll be diving into why food guilt doesn't work, why you should stop it, and what you should be doing instead. http://primalpotential.com/208-food-guilt/
7/23/201617 minutes, 9 seconds
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207: Lessons To Your Future Self

Everyone knows that hindsight is 20/20. We all wish we could go back and give our younger self's advice. Today's podcast focuses on the exact opposite idea. The past is in the past, we've learned lessons the hard way, and it is time to move on and look forward. In today's podcast (one of my favorites!), I'm talking about lessons to my future self. All of this introspection was inspired by the article, "20 Tips I'd Give Myself 20 Years Ago" which has NOTHING to do with fatloss. In the podcast, I'm breaking out key points from the article that really hit home for me, and I'm sharing the 3 lessons I would give to my future self. http://primalpotential.com/207-lessons-to-my-future-self/ Your life is not about how much you weigh or what size you wear. Your life is about how you feel. Are you happy? Happiness is about JOY! As you create more joy, you create more happiness. The goal is not about a number, the goal is about the joy in your heart. Don't let fear influence your decisions. How many times have you not done something because you were scared of what other people would think or say? How much have you missed out on? Don't let the fear of rejection, looking stupid, or getting hurt keep you from experiencing all of the things you want to experience and enjoying life like you deserve. You matter more than the work you do. You are not the work you do. Make yourself a priority. You will have more to give the world when you give more to yourself.
7/21/201626 minutes, 53 seconds
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206: My #1 Fat Loss Recommendation

OK, you’ve decided to make a change, but you have no idea where to start (or restart). Today’s podcast will dive into my #1 fat loss recommendation: tracking. We aren’t talking about calorie counting, carb or macro counting, just some down and dirty quick journaling. In less time than it takes to obsessively count your item of choice (and with far less frustration), you can learn more about what is and what is not working for you. It’s easy, it's quick and it's crucial to laying the groundwork for finding a solution that works for you. I’ll be talking about what to track, when to track, and most importantly WHY we track. http://primalpotential.com/206-my-1-fat-loss-recommendation/ My #1 Fat Loss Recommendation Tracking! Think of it like a journal. You don't have to spend time worrying about exact calories, or even exact portion sizes. What you are really after is a documenting what you ate and how it made you feel. It does not need to be a chore. You can get this done in less than 5 minutes each day. Ultimately, it will help you establish trends and analyze those trends as  a tool in our weight loss journeys. Why You Should Track 1. To learn more about your body and what works for you 2. To keep you objective. 3. To anchor yourself to your goals What You Should Track Food and Feelings. It is that simple. If you get in a workout, add fitness, too! Food is easy, just track what you eat (approximately how much), and when. Feelings don't have to be hard, but it is the most important. Include your hunger, cravings, and energy over the course of the day. I encourage you to expand past the basic feelings and include your mood, the quality of your sleep, and events that occurred during the day. These really helps create a comprehensive picture of what exactly is going on in your world. Most everyone should be able to effectively track in under 5 minutes a day. Where You Should Track I've created a tracking cheat sheet and template to get you started. Find a routine that works for you and stick with it! Learning From Your Document Revisit. Revisit. Revisit. Take time to look back through your tracker and identify trends. Analyze the food you are eating and correlating body reactions. Analyze your workouts to identify how that affects your energy level and hunger.  
7/19/201631 minutes, 9 seconds
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205: Use Your Mind To Transform Your Body

We are continuing our celebration of Primal Potential's 2nd anniversary with a super special guest! My friend and former Fat Loss Fast Tracker, Maggie! I want you to hear directly from someone who has transformed, inside and out, over the last 14 or so months. She has lost 50 lbs, more than 13 inches from her waist and she feels that the biggest changes she made were to the way she thinks! That's right, Maggie is going to share how you can use your mind to transform your body. She is real, she is inspirational and I hope we can all find encouragement and hope in her powerful message! http://primalpotential.com/205-use-your-mind-to-transform-your-body/ Use Your Mind to Transform Your Body In today's episode, Maggie and I tackle so much including: What results she has created over the last 14-15 months How affirmations changed her life How she handles days when she isn't feeling motivated How her mindset has changed How her dietary habits have changed Resources Join me at ASCEND in Nashville! Follow Maggie on Instagram & check out her transformation! Bounce Back Strategy
7/16/201645 minutes, 50 seconds
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204: The Problem Behind The Problem

Today is a special & emotional episode! My mom is on the show! Yup, we are discussing the problem behind the problem - where my unhealthy relationship with food & body image began and how she coped with raising an overweight child. While I don't think our past defines us and I certainly don't think we're stuck there, I absolutely believe it is important to evaluate your self-limiting food & body image beliefs and begin to ask "Are these true?" and find ways to move beyond them. You don't want to miss this emotional episode! http://primalpotential.com/204-the-problem-behind-the-problem/ The Problem Behind The Problem In today's episode, my mom and I tackle so much including: Specific choices she made and how they impacted how I view food and my body The development of unhealthy relationships with food & body image Helpful and unhelpful strategies related to raising an overweight child How her body image impacted the way I thought about food What might have happened if she took a different approach How restriction and forced exercise shaped the way I look at health I want to give another huge THANK YOU to my mom for stepping outside of her comfort zone, admitting where she made mistakes and having this honest conversation with me to hopefully help others and open up conversations about weight, shame and body image.
7/14/201652 minutes, 1 second
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203: Happy Anniversary, Primal Potential

Today is Primal Potential's 2nd anniversary! THANK YOU, from the bottom of my heart, for your support, trust and encouragement. What a wild ride it has been! I hope you'll take a few minutes to listen to today's episode on Primal's anniversary. Today, I'm opening up registration for ASCEND, the first ever Primal Potential Women's Transformation Weekend. Listen to hear all the details and click here to be one of the 50 women to join me in downtown Nashville, TN this November! Tickets are on sale now! http://primalpotential.com/203-happy-anniversary/
7/12/201614 minutes, 41 seconds
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202: Non-Food Influences on Blood Sugar

In response to the recent episode on the 3 stages of carbohydrate intolerance, I got an email that merits further discussion. I want everyone to understand that while yes, our food choices drive blood sugar and are primarily responsible for our fat loss and lack thereof, there are non-food influences on blood sugar. That's right - there are physiological and lifestyle factors that drive blood sugar & insulin significantly enough to influence fat loss and today we're investigating those things. http://primalpotential.com/202-non-food-influences-on-blood-sugar/ Non-Food Influences on Blood Sugar In order to reach our highest fat loss potential and optimize our health, we have to understand both the food and non-food influences on blood sugar. We need to evaluate the ways by which we can increase blood sugar as well as the factors that influence how we decrease or stabilize blood sugar. Three ways by which blood sugar is increased include: Eating - this includes but is not limited to consuming carbohydrates. The extent of the blood sugar increase depends on what and how much you eat Glycogenolysis - breaking down stored muscle or liver glycogen to glucose Gluconeogenesis - generating new glucose from a non-carbohydrate substance like protein. This can be triggered in response to low blood sugar and/or stress The factors that determine how quickly blood sugar drops after an elevation include: Your activity level When, what and how much you last ate Your carbohydrate tolerance Your insulin sensitivity Your baseline (include glycogen storage capacity) Factors which determine what happens to the glucose in your blood include: Your activity level Your fuel needs Your muscle glycogen status The potential uses for glucose in the blood include: Immediate energy Glycogen storage Fat storage For specific strategies on improve your blood sugar response and reducing fat storage, listen to the full episode! Don't Forget to Save The Date! The first ever Primal Potential Women's Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16. Resources Carbohydrate Intolerance Whitepaper Stress & Fat Loss Episode 009: Carbohydrate Spillover Carb Timing Carb Strategies for Effortless Fat Loss Golden Rules of Carbs & Fat Loss
7/9/201626 minutes, 28 seconds
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201: How To Stop Making Excuses & Exceptions

I recently read "Relentless: From Good to Great to Unstoppable" by Tim Grover and he introduced a personality classification that I found to be thought-provoking. His classification describes people who get things done and reach their highest potential versus people who don't. I started to think about the thousands of people I've worked with who are trying to burn fat and improve their bodies and I could see similar trends in the ways they think & act. I have classified into three groups which I'm calling wishers, wanderers and warriors. In today's episode I'm going to help you see which category your past choices represent and help you move from where you are now to the warrior category. That's right, this episode is about how to become a warrior. It's about how to stop making excuses and exceptions and start crushing your goals. http://primalpotential.com/201-stop-making-excuses/ How To Stop Making Excuses & Exceptions How do you make choices? Like a wisher, like a wanderer or like a warrior? In today's episode I'm going to describe the wishers, wanderers and warriors and help you understand how you can become a warrior and stop making excuses. Do not miss the full episode! Wishers have a desire but take little action They have goals and the might even feel passionately about them, but they aren't consistently taking action to move towards them. Wanderers are seekers with short attention spans They jump from plan to program to approach, never developing the consistency required for sustainable results & never learning what works (and what doesn't) for their own bodies. Warriors show up to work every day They stay focused on the day at hand and ask themselves, "what can I do today to move towards my goals?" Then they do it! Wishers need to be told what to do They are looking for meal plans, food lists and for someone else to provide the instructions. They might not follow them, but they want the answers to come from someone else. Wanderers create a “best case” plan They have and plan and can follow it when all the conditions are in their favor. Warriors steer everything to their advantage A warrior's choices are not dictated by their circumstances. They do the best they can no matter what gets thrown at them. Wishers watch others and compare They are preoccupied with what others are doing & thinking and they compare their results and efforts against others. Wanderers watch others and plan They might not compare, but they are always jumping on board with what others are doing, regardless of whether or not it works for them. Warriors run their own race. Others watch them. What other people are doing or saying has nothing to do with what they need to do. Wishers give in to temptation They make decisions based on impulse Wanderers give in to excuses They justify indulgences with circumstances Warriors make no excuses. They don’t give in. Wishers perform when its comfortable They do the work when they feel like it Wanderers perform when they are prepared If the stars aren't aligned and the circumstances are beyond their plan, they crumble. Warriors perform Warriors refuse limitations Warriors practice calm confidence Warriors take responsibility Warriors may not love the process, but they are addicted to the results Warriors expect to succeed and so they do. In today's episode, I'll share how you can stop making excuses and become a warrior TODAY. Resources Relentless: From Good to Great To Unstoppable Save the Date for ASCEND Nashville!
7/7/201624 minutes, 23 seconds
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200: 6 Lessons That Change the Game

We've got another book club episode today! On a recent road trip I listened to Ryan Holiday's new book Ego is the Enemy and there were so many powerful lessons! I just need to share them with you! Many of these are game changers! I was a big fan of his earlier book, The Obstacle Is The Way so I was eager to get my hands on Ego is the Enemy. It did not disappoint. In today's episode I'm sharing the 6 lessons that change the game when it comes to fat loss, health and happiness. http://primalpotential.com/200-6-lessons-change-game/ 6 Lessons That Change the Game There were 6 primary lessons that I believe powerfully apply to fat loss, health & happiness that I gleaned from Ryan Holiday's Ego Is The Enemy. In today's episode, I share those lessons and how you can apply them to your health. Ego is the enemy of what you have and what you want. Ego can keep us from true success by hiding the truth about our choices and our abilities. Ego crosses out what matters and replaces it with what doesn't. Ego tells us what we want to hear when we want to hear it but gives us a short-term fix with long-term consequences Humility and reality are the cure for ego Be humble in your aspirations Be gracious in your success Be resilient in your failures Unfortunately, I think the more common approach in dieting is: Unrealistic in our aspirations Critical of our success Defeated in our failures Make it a mantra: every next choice is a new chance. Engage in activities that move you forward. Eliminate activities that do not. Are the things you're doing moving you towards your goals? Talk depletes us. Talking & doing compete for the same resources. The relationship between work and chatter is that one kills the other Be more objective (and less emotional) Is your passion an asset or a liability? Purpose: passion with boundaries Realism: detachment with perspective Be committed to the daily work without being attached to the daily results. It's about what you do with what you have Materiam superabat opus: the workmanship was better than the material It's what you do with what you have that matters far more than what you have. The work is never done & that's a good thing. Resources 137: Always Hungry Ego Is The Enemy Save the Date for ASCEND Nashville!
7/5/201628 minutes, 26 seconds
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199: 3 Stages of Carbohydrate Intolerance

In today's episode I'm sharing the CliffNotes & takeaway of a white paper written by Dr. Philip Maffetone about the three stages of carbohydrate intolerance. To download the free whitepaper for yourself, click here. Carbohydrate intolerance not only encourages weight gain, it impairs fat loss, damages the metabolism and triggers the development of illness and disease. Most importantly, after we assess the three stages of carbohydrate intolerance, we'll talk about what you can do about it. http://primalpotential.com/199-stages-of-carbohydrate-intolerance/ 3 Stages of Carbohydrate Intolerance Carbohydrate intolerance not only impairs fat loss and reduces energy - it also predisposes you to illness and chronic disease. Dr. Philip Maffetone outlines how carbohydrate intolerance develops in the below model and then goes on to describe three stages of carbohydrate intolerance. Dr. Philip Maffetone's Model of Carbohydrate Intolerance The three stages of carbohydrate intolerance can initiate in utero, in infancy, childhood, adolescence or adulthood and get worse until we choose to make dietary and lifestyle changes to improve carbohydrate tolerance. Stages 1, 2 and 3 are detailed in the podcast so listen to the full episode to get all the details & the recommendations for making positive changes! Don't Forget to Save The Date! The first ever Primal Potential Women's Transformation Weekend is November 3-5th in downtown Nashville, TN! Tickets go on sale 7/12/16. Resources Dr. Philip Maffetone Carbohydrate Intolerance Whitepaper Stress & Fat Loss Episode 009: Carbohydrate Spillover Carb Timing Carb Strategies for Effortless Fat Loss Golden Rules of Carbs & Fat Loss
7/2/201626 minutes, 14 seconds
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198: White Knuckles Are Red Flags

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/ White Knuckles Are 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. If you can't sustain the strategy, you won't sustain the results If you don't know, address or solve the true problems, they'll still be there waiting for you You're creating a negative association with the process You're reinforcing a pattern of quitting or failure and therefore think that's all that lies ahead for you. That's not true. It's your crappy strategy You think change is harder than it actually is. That's representative of your unsustainable 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!
6/30/201619 minutes, 29 seconds
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Overeating and Your Metabolism

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/ Overeating and Your 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? Your body goes into storage mode Your fat burning potential is suppressed for days You trigger hormonal imbalances You experience an increase in hunger and cravings Your body burns sugar instead of fat while at rest and during workouts 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? Don't Forget to Save The Date! My First LIVE event is Nov 3rd-5th in downtown Nashville, Tennessee. Resources Episode 009: Carbohydrate Spillover Carb Timing Carb Strategies for Effortless Fat Loss Golden Rules of Carbs & Fat Loss  
6/28/201625 minutes, 48 seconds
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196: Motivational Minisode: Be Awake In Your Dreams

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/ Be Awake 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!
6/25/201613 minutes, 57 seconds
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195: The Golden Rules of Carbs and Fat Loss

  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/ The Golden Rules of Carbs and 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: Eat your starchy carbs at the right time Choose the right quality of carbohydrates Consume the right quantity Pair your carbs with the right company      
6/23/201636 minutes, 21 seconds
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194: The Structure of Success

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/ The Structure of Success PACE Make sure the pace reflects an approach that you can and will sustain over time. Short term strategies deliver short term results. The most sustainable way to implement change is one at a time. POWER Recognize and embrace your choices and you will feel your power. While you can't always control your circumstances, you always have 100% control over your choices. Stay focused on what you can do & what is within your control instead of what is beyond your control. This keeps you firmly rooted in your place of power. PRACTICE All things, no matter how challenging, are made easier with practice. Practice is about executing one choice at a time. Consistency generates confidence. PERSPECTIVE Take an inside-out approach focusing on your mindset and then progressing to meet your physical goals. By focusing on small gains and sustained commitment you will find more success over time. PROGRESS Progress is personal & you create your own standards - avoid attempting to measure your own personal progress by way of the standards of others Don't strive for perfection. Take one small step at a time in the direction of your goals 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!  
6/21/201628 minutes, 16 seconds
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Primal Potential Success Stories Part 2

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/ Success Stories 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: Own your choices Don't make excuses Practice affirmations and gratitude Focus on what you can do Live in the present Be open to change 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: Finding the confidence and belief in herself Mental toughness - deciding that she can do hard things 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: Power:  practicing ownership in all situations Pace:  making only one change at a time Practice:  seeing challenges as opportunities Progress:  being open to a journey without perfection.  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: Changing the stories she's told herself for years Focusing on how great it feels to make great choices instead of seeing them as sacrifices Support from being in a group and tough-love from Elizabeth 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.    
6/18/201640 minutes, 34 seconds
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191: Success Stories Part 1

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/   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: Owning her thoughts and language Shifting her attitude/perspective  Accepting total accountability for her choices No longer making excuses 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: Keeping track of her food and emotions Focusing on her goals and what she can do today Doing the actual work instead of spending countless hours thinking and planning for it 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: Feeling more confident Believing in herself Making more time for herself and her goals (despite being super busy) Understanding the "why" behind her choices More positive outlook Increased productivity Going beyond her comfort zone 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: Wakes up happy and more positive More productive and increased energy Not obsessed with food anymore More patience and trusts the process Total control and accountability over her life 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.  
6/16/201636 minutes, 55 seconds
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191: How To Get Unstuck

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!        
6/14/201623 minutes, 16 seconds
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190: This Can Change Your Life

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 Resources 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.  Wait list for the Summer Fat Loss Fast Track  Do It Anyway Podcast Episode
6/11/201632 minutes, 44 seconds
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189: Facts About Fitness Trackers & Heart Rate Zones

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/ Myths & Facts About Fitness Trackers, Heart Rate Zones and Calorie Burn During Workouts 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: fitness level exertion body composition nutrition status muscle glycogen availability 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! Resources 035: Fitness For Fat Loss 074: CrossFit & Weight Loss 125: Fat Loss Basics Part 5 160: Fat To Fit Part 3 - Fitness
6/9/201630 minutes, 28 seconds
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Fight For Your Life

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. http://primalpotential.com/188-lessons-from-muhammad-ali/
6/7/201623 minutes, 41 seconds
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187: Your Excuses Aren't Valid

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. http://primalpotential.com/187-your-excuses-arent-valid/
6/4/201627 minutes, 4 seconds
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186: How Much Protein Is Too Much

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/ 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: You're making progress towards your goal (whatever your goal is) You feel well (stable energy, stable mood, few cravings) 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: overweight high level athletes injured or ill chronically stressed suffering from adrenal fatigue 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.  
6/2/201627 minutes, 28 seconds
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185: 5 Reasons To Stop Stress Eating

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/ 5 Reasons To Stop Stress Eating (And How To Do It) 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.
5/31/201630 minutes, 31 seconds
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184: What To Do If Fat Loss Is Hard

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/ What To Do If 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.
5/28/201623 minutes, 48 seconds
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183: Success & Mental Toughness Mantras

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/ Success & 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
5/26/201626 minutes, 25 seconds
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182: Meat Buying Guide

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/ Are Your "Healthy" Groceries Making You Fat (Or Sick)? 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: Natural Grass-finished When buying fish, look for wild-caught fish.  When buying beef, pork or poultry, look for: Organic Grass-fed Pasture raised Hormone free Not treated with antibiotics If you're consuming products from conventionally raised animals,  Buy lower fat cuts of meat Trim any excess fat Discard any fat that cooks off the animal Avoid eating dairy products from conventionally raised animals
5/24/201630 minutes, 24 seconds
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181: Sleep, Hormones & Fat Loss

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 Sleep,  Hormones and Fat Loss Today we're diving into the nitty gritty of how sleep deprivation impacts your hormones and fat loss. Lack of sleep changes how the food you eat is metabolized Mild sleep deprivation exaggerates the post-prandial blood sugar response. This means that when sleep deprived, you'll see a more significant blood sugar increase than you would after eating the same meal when well rested. Lack of sleep also impairs pancreatic function, leading to insulin resistance. These effects are seen after just a few days of mild sleep deprivation. Lack of sleep increases your appetite & decreases your feelings of satiety Lack of sleep disturbs the ratio of ghrelin to leptin, the hormones which manage hunger and satiety. This means that when you are even mildly sleep deprived, you experience more hunger and less satiety. Human studies show increases in appetite up to 40% after mild, short-term sleep deprivation. Lack of sleep impairs your cellular fat burning machinery Human growth hormone is one of our night-shift hormones. It is primarily produced & secreted while we sleep and is responsible for growth, recovery and cellular repair. When we aren't getting enough sleep, we aren't allowing growth hormone to do it's job, resulting in lower muscle mass, higher fat mass and reduced fat burning abilities.
5/21/201625 minutes, 16 seconds
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180: Every Choice Is A Chance

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. http://primalpotential.com/180-every-choice-is-a-chance/
5/19/201610 minutes, 42 seconds
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179: 3 Fat Loss Hormones

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/ 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!
5/17/201633 minutes, 30 seconds
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178: Success Triple Threat

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/ The Triple Threat of Weight Loss Success Right strategy - how to listen to your body, increase energy and decrease hunger. How to balance your hormones, support your metabolism, burn more fat and know when you're giving YOUR body what it needs. Right attitude - you can't create a positive life with a negative attitude. Let's reframe your attitude with this triple threat approach to weight loss success! Right effort - how to get consistent, do the work and bring your focus & energy to each day, whether you're "in the mood" or not!
5/14/201630 minutes, 4 seconds
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177: 5 Ways To Crush Your Goals While Traveling

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/ 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?
5/12/201627 minutes, 51 seconds
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176: 3 Strategies To Avoid Self-Sabotage

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 3 Strategies To Avoid Self-Sabotage There are 3 primary barriers to progress that I talk about in today's episode: self-doubt stress & worry fear (fear of missing out, fear of failure, fear of success) To overcome these barriers and avoid self-sabotage, you need to make sure to: Avoid self-limiting beliefs Don't let your motivation escape by focusing on the past or the future Show up for practice 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!
5/10/201636 minutes, 4 seconds
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175: Rebound Weight Gain, Rapid Weight Loss & The Biggest Loser

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!   http://primalpotential.com/biggest-loser/
5/7/201632 minutes, 56 seconds
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174: Hacking Hunger

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/
5/5/201636 minutes, 39 seconds
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173: Take It To The Next Level

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! http://primalpotential.com/173-take-it-to-the-next-level/
5/3/201613 minutes, 1 second
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172: What People Aren't Saying About Weight Loss

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
4/30/201624 minutes, 46 seconds
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171: Non Scale Victories You Should Measure

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/ 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.
4/28/201623 minutes, 33 seconds
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170: 3 Ways To Improve Your Carbohydrate Tolerance

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/ 3 Ways To 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: Adjusting the quantity, quality and timing of your carbohydrate consumption Exercising more Reducing stress 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 have to make sure there is room within our muscle glycogen stores. If they are always full, that will reduce carb tolerance and increase carb spillover into the fat tissue. We can increase the number and sensitivity of glucose transporters in the muscle tissue. 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? How many people are there? How many doorways are there? How easy are those doors to get through? 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: How much sugar there is (how much you ate and what type of carb) How many glucose transporters there are in your muscle tissue How sensitive they are Today's episode explains how you can control #1 while improving #s 2 and 3!
4/26/201633 minutes, 22 seconds
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169: What CAN You Do?

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
4/23/201618 minutes, 52 seconds
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168: Get a Free Food Journal

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 http://primalpotential.com/168-free-food-journal
4/21/201626 minutes, 59 seconds
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167: The Stress You Manufacture Is Keeping You Fat

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/ Your Stress Response 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: Getting worked up over traffic or misplacing our keys Creating anxiety over future worries that may or may not ever pose an issue Fixating on past challenges or regrets Over-extending ourselves Not getting enough sleep Eating foods which trigger our stress responses 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: Decreased metabolic rate Increased fat storage Increased hunger Cravings Muscle burning Depression Anxiety Fatigue Trouble falling asleep and/or staying asleep Illness Adrenal Fatigue 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. How To Make A Change 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. Practice perspective. Losing your keys, getting stuck in traffic or your computer giving you an error message are not worth pulling the fire alarm of your stress response system. Prioritize sleep. If you can't increase the quantity of your sleep, you must improve the quality. Here's a podcast I did on how you can improve the quality of your sleep. Avoid or minimize foods which trigger your stress response. These include sugar, processed foods, toxins, caffeine, alcohol and any food to which you have a sensitivity. Practice meditation or breathing exercises. Laugh and smile more. Seek out people & things that make you feel happiness & levity. It doesn't matter if it's weird cat videos or quality time with people you enjoy. Decide to laugh & smile more often. Get a massage, have an orgasm or go for a nice walk. Or, go for the trifecta.
4/19/201634 minutes, 46 seconds
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166: The Power of Concentration for Weight Loss

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 for Weight Loss 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: Identify & eliminate areas from which your energy escapes (and is wasted) The bank president story - establish the mission & do something each day to move you in that direction. At the end of each day, evaluate what action(s) you took Never make decisions in a negative state of mind Make decisions more quickly. Silence the internal debate. It wastes both time & energy You will benefit more from doing 1 hard thing than 12 easy things Practice the power of concentration 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.
4/16/201633 minutes, 28 seconds
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165: How To Immediately Improve Your Choices

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
4/14/201632 minutes, 36 seconds
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164: Are Nuts Healthy?

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: What is your goal? How often are you consuming nuts and in what quantity? What type of nuts are you consuming? Is inflammation a problem for you? Is nutrient deficiency a problem for you? How many omega-3 fatty acids do you consume on a regular basis? What other regular sources of omega-6 fatty acids do you consume? Are nuts a trigger for you or are you able to moderate your consumption? Don't miss the whole episode for the facts about nuts and their impact on your health & fat loss.   http://primalpotential.com/164-are-nuts-healthy/
4/12/201629 minutes, 53 seconds
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163: How To Lose Your Negative Attitude

This is definitely an "Elizabeth uncensored" episode! When it comes to weight loss, the most important thing you need to lose is your negative attitude. Seriously. When you argue for your limitations you get to keep them and the majority of people spend more time arguing for why they can't change than for why they can & will. They'll be right every single time. There's not much in the way of show notes for this one because the truth is: you need to listen. The single most high-impact change you can make in your life is to change your attitude & your perspective and it's time to change both. In the episode I talk about Breaking Barriers and believe this is a powerful tool to help you in this quest. Of course, if you have questions after listening to the episode, send me an email. http://primalpotential.com/163-negative-attitude/
4/9/201625 minutes, 57 seconds
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162: Does Coffee Make You Gain Weight

  If you are a regular listener to the podcast, you know I am a huge coffee fan. It's true. I drink a lot of coffee and I drink it every single day. But here's the reality: coffee might be holding you back. Less coffee might actually help you lose weight. It's true - and what I want to do in today's episode is help you find what is true for you: does coffee make you gain weight? is coffee helping your weight loss efforts? would you be better off with less coffee? are you ok right where you're at? how can you minimize the negative effects of caffeine? We'll talk about the impacts of coffee & caffeine on your hormones, how to know if you're having too much and simple changes you can make to enjoy your coffee without compromising your weight loss goals. I've also linked to some super helpful resources below including one of my favorite coffees, a high-quality water filter and some books about understanding the impact of things like coffee on your hormones. http://primalpotential.com/162-does-coffee-make-you-gain-weight/ Does Coffee Make You Gain Weight? Let me first say that there is no one set answer for everyone. The goal of this podcast episode is to help you find YOUR answer because I am certain your body is telling you! Caffeine from coffee, tea, sodas or any source drives your body's stress response by increasing the stress hormone cortisol. Your answer is going to depend on your body's unique ability to metabolize caffeine, your sensitivity to stress and your baseline cortisol level. Here are some signs that your stress response system might be on overdrive and you could benefit from dialing back your caffeine (coffee): Feeling "wired but tired" - exhausted but unable to turn off your mind or slow down your thoughts enough to sleep Trouble falling asleep or staying asleep Anxiety Heightened emotional responses Cravings for sugar, starch or sweets, especially after a meal Irritability Overeating in response to stress Caffeine consumption triggers the production of cortisol by your adrenal glands. It also suppresses the production of adenosine, which helps you stay calm and depletes your "feel good" chemicals like serotonin. When we chronically elevate cortisol, we can see the following impacts: Reduced metabolic rate Increased carbohydrate cravings Increased belly fat storage Blood sugar instability Increased hunger There are also important considerations regarding the quality of the coffee you drink. When the water in our coffee or the coffee itself contains toxins, that impairs fat loss. Here are some recommendations to improve the quality of your coffee: Use a water filter (my recommendation is below under "Resources") Buy single origin coffee Avoid drinking decaf coffee (it has more toxins) Resources Aquasana Counter Top Water Filter Kicking Horse Coffee The Hormone Reset Diet (Book) The Hormone Cure (Book) Episode 046: Water Quality
4/7/201626 minutes, 52 seconds
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161: Fat to Fit Part 4 - Listener Q&A

I hope you enjoyed this Fat to Fit miniseries as much as I did! Today I'll be tackling a few of the most common questions I've received about these nutrition, mindset and fitness episodes. Before you dive into today's episode, please check out parts 1, 2 and 3. The listener Q&A won't make too much sense if you haven't heard these episodes. Fat to Fit Part 1 - Nutrition Fat to Fit Part 2 - Mindset Fat to Fit Part 3 - Fitness http://primalpotential.com/161-fat-fit-part-4-listener-qa       Fat to Fit Part 4: Listener Q&A In today's episode I'm tacking some hugely important questions. Listen to the entire episode to hear me answer: If eating puts me in storage mode, does that mean that I'm automatically in fat storage mode after eating? What about the opposite? If I'm in a fasted state, does that mean I'm in fat burning mode? What is your take on fat loss nutrition strategies like ketosis, intermittent fasting or carb cycling? How do I know if these are effective strategies for me? I understand that fat loss is a mindset thing, but I keep stopping and starting. Can you help me stop stopping? Are spin classes or other group exercise classes good ways to burn fat?
4/5/201629 minutes, 58 seconds
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160: Fat to Fit Part 3 - Fitness

  Okay folks, today is the final episode of the Fat to Fit series before our wrap-up Q&A episode. Before you dive into today's episode, please check out parts 1 and 2: Fat to Fit Part 1 - Nutrition Fat to Fit Part 2 - Mindset Today we're looking at fitness for fat loss & 3 pillars of efficient, effective fat loss workouts. I also talk about who SHOULD be incorporating fitness into their fat loss efforts and who shouldn't. Yup, there are certain people who I don't think should be adding fitness into their routine. I've also put together a series of workouts you can do at home with little (or no) equipment as well as some inexpensive basics you can have at home to make dozens of workouts possible! You can get them for FREE by clicking below. http://primalpotential.com/160-fat-to-fit-fitness/ Fat to Fit Part 3: Fitness In today's episode I'm breaking down the 4 primary mistakes I see people making when it comes to the way they approach fitness for fat loss. I go into detail with my thoughts on: guilt & doubt pre & post workout nutrition overeating after workouts not providing enough stimulus thinking that "more is more" with exercise (it's not) Then we start having a lot of fun. I share what I feel are the 3 pillars of fitness for fat loss and explain how to combine them for maximum fat loss. These 3 pillars are: maximum muscle recruitment tension intensity
4/2/201629 minutes, 14 seconds
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159: Fat to Fit Part 2

Ready for part 2 of our Fat to Fit series? If you missed part 1, which was all about fear and nutrition, you can listen to that episode here. Today we're diving into mindset. I believe very strongly that fat loss is achieved (or not) only when you conquer the battlefield of your mind. Unfortunately, most of us spend the majority of our time & energy on trying to white-knuckle changes to our diets or fitness routine. We'd make progress faster if we spent the time understanding & tearing down the barriers between what we want to do & what we actually do in moments of temptation or emotion. I also shared that between now and the end of April (2016), I'll be sharing a daily question or mantra on Facebook & Instagram to help you implement these mindset strategies at critical points of decision. You'll absolutely want to listen to this episode if you struggle with: Negativity Excuses Frustration Disadvantages (barriers to change or success) Inconsistency http://primalpotential.com/159-fat-to-fit-mindset/
3/31/201638 minutes, 11 seconds
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158: Fat to Fit Part 1 - Nutrition

I'm excited! We're kicking off a new series today! It's called Fat to Fit and I'll be helping you move from wherever you currently are to further along the spectrum towards your goals. This Fat to Fit series is all about sustainable progress. In part one we're tackling nutrition and looking at the kinds of small, achievable changes you can make to improve your nutrition in a way that leads to more fat loss. In parts 2 & 3 we'll tackle improvements in mindset & fitness but, for today, we're focusing on food. You likely fall into one of these categories: You know what to do but you aren't doing itYou're confused about food & fat loss and aren't sure what changes to make or howYou feel like you're doing what you need to do but you aren't seeing results.Today's episode will provide strategies and suggestions for all three. Before we dive into today's episode, I want to acknowledge that improving your food choices for fat loss can be really tough if you don't know what to eat or you're bored with food. I know I used to spend hours on Google looking for fat loss meal ideas only to find that they were either too expensive, used obscure ingredients I didn't have or took WAY too long to make. I'm saving you time & energy! I have curated a list of 100 fat loss meal ideas and dozens of recipes and I'll share them with you for free! Just click the green banner below and they're yours! http://primalpotential.com/158-fat-to-fit-nutrition/
3/29/201631 minutes, 4 seconds
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157: My Personal Weight Loss Success Strategies

Today I am going to share with you some of my own personal weight loss success strategies. Lately, I've been hearing a lot of comments and getting emails about how people wish they were as motivated as I am or had as much willpower as I do. It is not about motivation or willpower. There is nothing I have that you don't have, except practice. I have practiced more and I have simplified more. I'm going to take you inside my personal thought processes and into my daily life to show you these simple things I practice in order to create my own weight loss success strategies (without super human anything). http://primalpotential.com/157-weight-loss-success-strategies/ My Personal Weight Loss Success Strategies Let me first share a few high level personal philosophies that set me up for success and then I'll get tactical. Here are my non-negotiable philosophies: I refuse to lie to myself I ask myself a lot of questions I won't make things more complicated than they need to be - I eat whole foods that I enjoy eating & I pay close attention to my body & the signals it sends me I spend more time DOING than PLANNING So what does that look like on a day-to-day basis? How to I keep myself on track during the day through the normal ups and downs of life? I don't keep convenience foods around. If I want to eat, I have to prepare something. This forces "the pause" and eliminates mindless eating. Nothing is mindless when you have to stop what you're doing & cook instead of grabbing an easy handful. I create energy through movement (instead of always eating in response to low energy) I do one good thing first. I make sure I approach decisions from a positive, not negative, frame of mind I wear tight things. Around the house. All the time. This helps me keep a close eye on what is happening with my body.
3/26/201636 minutes, 31 seconds
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156: Fat Loss, Family & Friends

I get a lot of questions about fat loss, family & friends. I guess, more specifically, I hear from a lot of people that their family & friends make their fat loss more difficult. Today, I want to tackle those challenges (and I do believe they can be simply tackled without trading in your friends or abandoning your family). A lot of this comes down to personal responsibility & understanding that you are the only one controlling what does (or doesn't) go into your mouth. But, I totally know it's not as easy as simply ignoring other people's comments, questions or challenges. So today we're tackling fat loss, family & friends from both tactical & mindset standpoints. http://primalpotential.com/156-fat-loss-family-friends Fat Loss, Family & Friends In today's episode I cover some of the most common challenges I hear about between fat loss, family and friends including: How to tell your friends that you're trying to make healthier choices without coming across as judgemental How to handle fear of missing out in social situations if you choose not to drink or indulge How to indulge in social situations without going overboard How to handle an unsupportive spouse or partner The ways by which you might be setting your partner up to be negative about the changes you're making How to handle a partner or kids who don't want to eat the healthier food you're preparing How to handle situations when your children or partner bring tempting foods into the house Quotes in today's episode If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month. ~ Theodore Roosevelt
3/24/201631 minutes, 18 seconds
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155: The End of Self-Sabotage

Today we're having another Primal Potential Book Club episode all about the end of self-sabotage! I read a lot of books and I'm constantly going through books about health, nutrition & fat loss but I only want to share a book with you when I feel a sense of, "Oh my goodness, they NEED to hear this." I most recently got that feeling with a book that has nothing to do with fat loss, yet EVERYTHING to do with fat loss. The book is called The War of Art by Steven Pressfield. The book is written for anyone struggling with internal resistance - excuse making, procrastination, quitting - and is perfect for individuals who are trying to get healthy, burn fat or improve their food choices. In today's episode I share the passages that moved me the most & discuss how they apply to health & fat loss. http://primalpotential.com/155-end-self-sabotage/ The End of Self-Sabotage “There's a secret that real writers know that wannabe writers don’t, and the secret is this: It's not the writing part that’s hard. What’s hard is sitting down to write.” This is 100% true of weight loss. It’s not the good choice that is hard. It’s the thinking about it. The debating. The internal arguing back and forth and the situations you create and battle with in your head. That’s the secret that most people who have lost weight know that people who haven’t lost weight haven’t yet accepted: It’s not the fat loss part that’s hard. It’s tackling the junk in your head that is hard. On the very next page he writes, “Most of us have two lives. The life we live and the unlived life within us. Between the two stands resistance. I think if you have any amount of weight to lose you get this. I think you get this if you feel like food is controlling your life. It's this sense that there’s the life I am living and the life I plan on living after weight loss. Or, the life I wish I could live if I could just tackle this battle. What does resistance look like? What does it sound like? As soon as I explain how Pressfield explains it, I think you’ll start to see it pretty clearly in your own life. I know I can. I see it immediately in my clients. It stands out once you recognize it. “Anything that rejects immediate gratification in favor of long term growth, health or integrity. Here’s one of the first ah-ha moments I had when I was reading The War of Art: “Resistance” can be an incredibly valuable tool. If we aren’t sure what we SHOULD be doing – what is BEST for us – look to where the greatest resistance is. You can USE it in that way. The more important or significant something is, the more resistance we often feel. That’s so true in weight loss. You know where I’ve seen this most with clients? Alcohol. There is so much resistance to dialing back or working on moderation with alcohol (for some people.) Where there is the greatest resistance is often a fantastic indicator of where we need to be doing more work, Now here’s what I think is scary: how does resistance gain strength? From us. We feed it. We feed it with our fear. It has ABSOLUTELY NO STRENGTH of it’s own unless we fuel it with our fear and our belief and our focus. We can choose not to do this. We can starve resistance by not giving in to it. When you give in to resistance, it gains power. One of the most common forms of resistance is procrastination. We aren’t telling ourselves “no”, we’re just saying “later” (even though we know that we don’t do it later.) I took a picture of the page Pressfield writes about procrastination. Well, just a couple sentences, really. "NEVER FORGET: This very moment, we can change our lives. This second, we can sit down to do our work." This second, we can make a good choice. This second, we can do something that will move us forward. Pressfield writes about sex as a form of resistance – distraction – but I think his argument there is maybe even more true of food – I’m going to read what he wrote but replace the word sex with food, okay? You’ll love this: “Sometimes resistance takes the form of food, or an obsessive preoccupation with food. Why food? Because food provides immediate and powerful gratification. Resistance gets a kick out of knowing that it has distracted us with a cheap, easy fix and kept us from doing our work. Of course not all food is a manifestation of resistance. In my experience, you can tell by the measure of hollowness you feel afterwards. The more empty you feel, the more certain you can be that your true motivation was not real, but Resistance. Uh – yeah, ya think? The immediate and powerful gratification? The hollowness afterwards? Yes. And no. Say no to that. That is fueling resistance. Resources The War of Art by Steven Pressfield
3/22/201626 minutes, 29 seconds
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154: How To Make Small Choices Count

I used to talk myself into indulgences & exceptions by saying things like, "This one thing won't hurt" or "it doesn't make a difference." But the small choices can hurt and one thing does make a difference. In today's episode we're talking about how to make the small choices count. One of the tough things about food choices is that they don't usually have immediate negative consequences but they do often have immediate positive consequences. What do I mean? Well, if you have a handful of M&Ms, your pants aren't immediately tighter but you do get an immediate sugar rush. Imagine if our bodies responded to food the way Pinocchio's nose responded to lies. Whoa. Game changer, right? Even though we can't see or feel immediate negative consequences, that doesn't mean they aren't there. Today's episode is a short one but helps you see that nothing is without consequence, nothing is free and everything is either an investment in our health or costs us our health. http://primalpotential.com/154-make-small-choices-count/
3/19/201624 minutes, 52 seconds
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153: Eat More of These for Faster Fat Loss

Today we're talking about some of the best vegetables for weight loss & how they make fat loss easier! We start off by exploring how you can determine which vegetables are the most (or least) fat loss friendly and then we take a closer look at cruciferous & allium vegetables and the ways they support fat loss. Allium vegetables & cruciferous vegetables support insulin, metabolism, detoxification & much more. They are certainly some of the very best vegetables for weight loss. http://primalpotential.com/vegetables-for-weight-loss/
3/17/201634 minutes, 3 seconds
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152: Success Stories From Current Clients (In Their Own Words)

What a special episode today! Some of the amazing folks in my Winter Fat Loss Fast Track are sharing their progress, struggles, challenges & successes! Yup! Real life success stories! My hope is that you can see yourself in them & have hope in your ability to transform, to get consistent & to achieve the results you want. http://primalpotential.com/152-success-stories/
3/15/201644 minutes, 3 seconds
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151: How To Stop Overeating & Giving In To Temptation

Last week I shared a personal episode about my experiences with binge eating. I talked about how & why I binged & how I stopped. The response to that episode was overwhelming. Whether you could relate to binge eating or just emotional eating and overeating, hundreds of you reached out for help and support. Today I want to help you take that next step. I want to cover how to stop overeating & repeatedly giving in to temptation. So many people feel like it's beyond their control - like they just can't stop. You can. I will help you. http://primalpotential.com/151-how-to-stop-overeating/ How To Stop Overeating & Giving In To Temptation I was a champion overeater and binger. I used food to cope with emotions and I would often eat until I felt (or became) sick. I felt that in many ways food owned me and had more control than I had. I was wrong. There were a few strategies I began to gradually implement to help me radically change my relationship with food, my mindset & my body. I strongly encourage you to listen to the episode because I think it will be helpful to hear exactly how & when I'd implement these strategies. The first step I encourage you to take, before implementing any of the strategies described in this episode is to identify the lies you tell yourself. For me, the lies were often, "I'll start tomorrow. Just this once. It won't hurt. I deserve a break." I want you to challenge those lies and ask yourself, "Is that true?" When you tell yourself, "I'll start tomorrow", is that true? Do you? Or is this how you make yourself feel good about being indulgent? Are you telling yourself what you want to hear? Then, you can try one of the following 4 strategies: Just for today The 3 questions How do I want to feel in 1 hour? How will this choice make me feel? Is it worth it? 1 more (rep, choice, minute, hour) Do not go back to what broke you In today's episode I explain how these work & how I apply them in moments of indecision.
3/12/201634 minutes, 56 seconds
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150: How To Interpret Signals Your Body Sends

I want to challenge you to pay more attention to your body & less attention to everyone else's. I want to show you how to interpret the signals your body sends every single day & use them to your advantage. The reality is that your body is constantly communicating with you. It's letting you know what's going right, what's not, which hormones are struggling and which ones are cruising right along. Many of us, however, are so busy living life & paying attention to other people and things that we don't pay attention to the signaling & signs of our own bodies. Today we'll take a dive into keeping a journal of what you eat & the signals your body sends without the cumbersome tasks of counting calories or macros. We'll uncover the common sense approach to fat loss & hormone balance. The primary signals we get from our bodies related to fat loss & hormones are quality of sleep, hunger, energy, mood & cravings. Those are the signals we'll evaluate today. http://primalpotential.com/episode150/
3/10/201637 minutes, 3 seconds
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149: How to Win Internal Debates

Do you ever have silent debates with yourself? You know, you make a decision to eat clean & then find yourself debating Girl Scout Cookies? The cartoon depictions of the devil & angel on opposite shoulders certainly originated from someone who knows exactly what I'm talking about! In today's episode we're talking about how to win internal debates and how to identify, understand & overcome them. http://primalpotential.com/149-how-to-win-internal-debates/ Have you ever heard the Cherokee story about two wolves? I share it on this episode & adapt it to the internal debates I have over food & health. A fight is going on inside me. It is a constant battle between two lions. One is stubborn & lazy. She is greedy. She stands for pity, guilt, resentment, lies, abuse, avoidance, excuses, exceptions and delays. The other is beautiful. She is hopeful. She is strong. She is optimistic. She is determined. She cares for me, believes in me and knows that everything is possible. She is my guardian and wants to guide me to my potential. The same fight is going on inside you and inside every other person, too. Which lion will win? The one you feed.
3/8/201621 minutes, 29 seconds
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148: Personal & Intense - Inside a Binge and How I Used Food

Today's episode is different. It is intense, it is personal & there are tears. I am talking about binging. I am taking you inside a binge. I'm not doing this to share my secrets or cleanse my soul. I am sharing this episode for 3 reasons: It feels like the right thing to do To publicly share details that most of us never talk about. We talk about dieting, we talk about being frustrated and dealing with temptation, but most people aren't talking about binging. My hope is that by sharing my own experiences, you will feel comfortable asking for help. Maybe not asking openly to the world, but at least you'll know that I understand and I want to help. To give you hope. I was so deep in a cycle of using food as a drug that I didn't think I could ever break through, but I did. So, I share my story to give you hope. http://primalpotential.com/148-personal-intense-inside-a-binge/
3/5/201631 minutes, 3 seconds
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147: Are Hidden Food Sensitivities Hurting You?

Hidden food sensitivities - sensitivity to foods or types of foods you don't even know you have - might be contributing to fatigue, joint pain, headaches, depression, weight gain or a whole host of other challenges. We need to keep in mind that food sensitivities are possible if you aren't truly "allergic" to an item. Unfortunately, many of us see sensitivity and allergy as all-or-nothing scenarios. That's not the case. Chronic discomforts that you attribute to "aging" or "just the way you are" might very well be avoidable causes of a food sensitivity. In today's episode we're looking at these hidden food sensitivities and the common triggers as well as how they might manifest themselves. I challenge you to eliminate the common triggers for 2-3 weeks and slowly add them back in, one at a time, so you can understand what you're truly sensitive to. http://primalpotential.com/147-are-hidden-food-sensitivities-hurting-you/ You might think that a small paper cut on your finger is no big deal, and you'd be right. But what if you kept getting paper cut after paper cut in the same place on the same finger 3-10 times each day? In just a matter of days you'd have a pretty serious problem on your hands, right? (Pun intended. It's okay to smile and think I'm cute.) This is the exact thing that happens with hidden food sensitivities we might not even realize. With each meal or snack, we introduce an inflammation-triggering food that on it's own is pretty harmless but with repeat exposure creates a serious issue. These implications of hidden food sensitivities might be as mild as acne or bloating and can be as severe as chronic, systemic inflammation. Symptoms like eczema, acne, headaches, depression, joint pain, weight gain and mood swings can be the result of repeat exposure to foods we don't even realize are problematic for us. In today's episode I will introduce you to the most common food allergens, I'll share how they impact health, where we find them and how to avoid them. I'll challenge you to eliminate them for a few weeks and slowly re-introduce them one at a time. Most Common Food Allergens: Dairy Eggs Gluten Sugar & artificial sweeteners Soy & peanuts When we eliminate processed foods and focus on whole foods, we avoid the majority of these. It's not as simple as skipping the omelets and the yogurt. We have to keep in mind the huge array of processed foods that contain dairy, eggs, gluten, sugar, artificial sweeteners, soy products or peanuts. Keep in mind that you don't need to avoid these forever. You need to, however, remove them for long enough to allow the inflammation to die down and your gut to heal. Just the like example of the repetitive paper cut, it's not enough to stop cutting your finger, you also have to allow ample time for your finger to heal. I've put together a detailed list of meal ideas, recipes & snacks to help you in your quest to eliminate these common allergens and monitor your body's response.
3/3/201630 minutes, 47 seconds
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146: Hacking Motivation

It's pretty tough to talk yourself into doing anything if you aren't motivated. I know. I've been there. But I've got you covered today with 8 ways to get motivated so you can stop THINKING about what you want & starting GETTING it. For most of my life I desperately wanted to lose weight, I hated my body, had no energy and was tired of trying and failing but it seemed like I wasn't motivated enough to do the work. So frustrating. I know I'm not alone. I get emails every single day like this one: I look up recipes, buy groceries, fail at making them (usually turns out bland and nothing like the recipe) and don't meal prep so I end up eating out for every meal. I still hate the way I look and feel and constantly feel defeated. How do I change or overcome apathy? No idea. I'll be honest, though: I love getting emails like that. I love it because they're asking for help, they want to make a change and I know I can help. I'm thrilled that they've opened the door for me to nudge them in the right direction. Before we dive into the 8 ways to get motivated, I need to establish the fact that most people really don't understand what motivation is or how to create it. It's a bit of a paradox. Most people think, "I'm not taking action because I'm not motivated." The reality of motivation is close, but opposite: you aren't motivated because you aren't taking action. http://primalpotential.com/146-hacking-motivation-8-ways-to-get-motivated/  
3/1/201631 minutes, 2 seconds
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145: Obesogens - Chemicals That Make You Fat

Obesogens are a real thing. They are a class of chemical compounds found all around us that impair the functioning of our fat cells, interfere with metabolism & initiate hormone chaos. Obesogens are truly chemicals that make you fat. Have you ever heard of endocrine disrupters? Endocrine disrupters are chemicals that interfere with any aspect of hormone action in the body. Obesogens are a specific class of endocrine disrupters that specifically target fat gain, fat loss, appetite and hormone balance related to fat loss. They cause major problems but we can make a difference. Today's episode talks about two specific obesogens: BPA and PFOAs. We'll talk about what they do, how we're exposed to them and what to do about them. Don't miss this episode. It's a good one! http://primalpotential.com/145-obesogens-chemicals-that-make-you-fat/ Obesogens: Chemicals That Make You Fat In today's episode we're covering the following questions: What are obesogens? How do they impact fat loss or gain? How do these chemicals impact your hormones? What is BPA? What is PFOA? What kinds of things are they found in? Why are they legal? How can I avoid them? Is it possible to detox from obesogens I might already have in my system? Why do these obesogens target body fat? Research on Obesogens  State restrictions of BPA More detail than you could ever want on obesogens Understanding obesogens More research on obesogens
2/27/201638 minutes, 48 seconds
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144: Apple Cider Vinegar & Weight Loss

In today's episode we're talking all about apple cider vinegar and weight loss. I'll be sharing the research related to apple cider vinegar, weight loss, fat burning & fat storage. Plus, we'll dive into how & how much apple cider vinegar to use to get these weight loss benefits. If you're going to give apple cider vinegar (ACV) a shot, it's super important to know which type to buy. Not all ACV is created equal and we'll be diving into that in this episode. Here's the brand of apple cider vinegar I use.  Apple Cider Vinegar and Weight Loss In today's episode we're answering the most common questions about ACV What is apple cider vinegar? How is it different from other types of vinegar? Does apple cider vinegar help you lose weight? How does apple cider vinegar impact blood sugar, fat burning & fat storage? Are all types of apple cider vinegar the same? What kind should I buy? How much should I take? How do you take it? What are some delicious apple cider vinegar recipes? What about other uses for ACV? Carrot Ginger Dressing with ACVBlend all ingredients in the blender and use as needed for salad dressing 4 large carrots 1" piece of raw ginger (peeled) 1/4 cup extra virgin olive oil 1/4 cup apple cider vinegar the white part (bottom) of a green onion Sprinkle of salt I also love to add 1-2 tbsp ACV to 20 oz of water with the juice from 1/2 a lemon   http://primalpotential.com/144-apple-cider-vinegar-and-weight-loss/
2/25/201626 minutes, 8 seconds
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143: How To Silence Your Inner Critic

I want to challenge you today. I want to show you how to silence your inner critic. You know, that voice that says, "I'll do it tomorrow" or "I can't" or "This is so hard". That voice. How do we make it go away? There’s no strategy, no plan, no protocol, no diet that will work if you don’t get out of your own way & do the work. Unfortunately, many of us stay stuck for too long, if not forever, in our own way. We are the only reason that we aren't living the life we want. We are the only reason we don't have the body we want. We are the only reason we aren't who or where we want to be. And we have the power to change that. Today's episode is all about "how". http://primalpotential.com/143-how-to-silence-your-inner-critic/ How to Silence Your Inner Critic Identify your most common excuses, limitations or methods of procrastination Determine when you anticipate them to pop up in the next week Pre-determine your response Most of us misunderstand motivation. We think it’s just wanting something badly enough, and if we do, we’ll do the work. That’s not true. That’s grossly incomplete. Motivation is like a fire. We misunderstand when we think it's a simple as lighting a match. When you light a match, do you have fire? You sure do! But then what? What happens to a match? It fizzles out really fast. It's just the beginning. It's just potential for fire. It is a spark. It must be sustained. If you just have the spark, you find yourself wondering, "What's wrong with me? Why am I not doing the work? Why can't I follow through? Why aren't I strong enough?" You're just missing a step. You're missing the step that keeps the fire burning. That step is ACTION. Action fuels motivation. Action stokes the fire. You might be wondering, "what does this have to do with how to silence my inner critic?" Everything. Our inner critic keeps us from taking action. The voice of doubt & delay makes excuses that tell us tomorrow will be better. That's the dragon we must slay. That is how you silence your inner critic. Know it. Expect it. Deny it. 
2/23/201623 minutes, 26 seconds
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142: 10 Tips To Beat Fake Flavor

Fake flavors and frankenflavors are everywhere! The biggest challenge we face is that these fake flavors trigger us to overeat & experience strong, consistent cravings. Today I want to share 10 tips to beat fake flavor so you can burn more fat, feel less hunger & get rid of your cravings. This is the tactical follow-up episode to the 2 part series I did on how our food has changed. In part one, I talked about the changes to whole foods and how/why they're more bland than ever. In part 2 I talked about processed foods & how flavor is designed to make us overeat. Today is all tactic. These 10 tips will help you beat fake flavor, retrain your palate, enjoy food mood, eat less, free yourself from cravings & conquer the world (too much?) http://primalpotential.com/142-10-tips-to-beat-fake-flavor-fall-in-love-with-whole-foods/ Pay attention to where your flavor comes from Set a goal to reduce fake flavor Cook at home more often Buy quality over quantity Dial down the use of sweeteners (even honey, agave & stevia) Try new things & taste bold flavors Slow down Eat for hormone balance Vote with your wallet Build mental toughness For the details on how to execute these tips, definitely listen to the full episode!!
2/20/201631 minutes, 56 seconds
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141: Is Fake Flavor Making You Fat Part 2

Is fake flavor making you fat? What is fake flavor? Why does it seem like year after year we crave food more yet experience less satisfaction from it? What has changed? A lot has changed. Our food has changed. Whole foods are different and processed foods are different. This combination makes fat loss tough and fat gain pretty easy. In part 1 of this 2-part series we talked about how whole foods have changed. We went into detail on what has happened to our chicken, beef, pork, fruits & vegetables to reduce their quality and their flavor. Today we're talking about processed foods & how their flavor has skyrocketed as have their addictive qualities that set us up to overeat & keep coming back for more. Most importantly, I invited you on a challenge with me. A challenge to break the chains of fake flavor and stop allowing your palate to be held hostage by the food industry. This 14-day challenge is 100% free and you can do it as many times as you'd like! I really hope you'll take the leap & take control of your food choices and your life. http://primalpotential.com/141-is-fake-flavor-making-you-fat-part-2-of-2/ There are a couple problems I want to tackle in today's episode: Whole foods are being turned into processed foods Processed foods are out of control, addictive & often dishonest I want to help you understand how & why processed foods are causing problems, what foods are a problem & how we can overcome it. We often approach dieting from the willpower first standpoint of "don't eat the donuts". I want to challenge you to a new approach: "create a state where you don't desire the donuts to begin with". That is 100% possible & that's what I want to kick off today. Relying on willpower against processed foods is like trying to arm-wrestle a crane. We can be smarter. There are several ways processed foods are engineered to hijack our palate: Flavor (taste & smell) Texture Emotional state Hormonal state Brain response These foods, from cookies to soups are fake, cheap & addictive. Functional MRI (fMRI) is used to ensure addictive qualities. Emotional profiling is used to ensure these foods satisfy emotional needs & trigger desired emotional outcomes. Macronutrient profile is manipulated to ensure that we stay hungry, avoid satiety & experience cravings Natural doesn't mean natural "Natural flavoring" doesn't mean the ingredients are from natural sources. It may mean that the processing method was natural. According to the Environmental Working Group, the chemicals used in natural and artificial flavors are often the exact same or nearly the same. There is no legal requirement in the United States to disclose the components of "natural flavorings".
2/18/201637 minutes, 15 seconds
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140: Is Fake Flavor Making You Fat Part 1

Is fake flavor making you fat? What is fake flavor? Why does it seem like year after year we crave food more yet experience less satisfaction from it? What has changed? A lot has changed. Our food has changed. Whole foods are different and processed foods are different. This combination makes fat loss tough and fat gain pretty easy. Today is part 1 of 2 episodes talking about what has changed about food & what we can do about it so we enjoy food more, eat less of it & reach our fat loss goals without deprivation. http://primalpotential.com/140-is-fake-flavor-making-you-fat-part-1/
2/16/201635 minutes, 9 seconds
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139: 10 Tweaks to Accelerate Fat Loss

I can't tell you how often people email me and say, "I'm doing everything right & it's not working". Here's what I say in response: "If it's not working, you're not doing everything right" You need to keep in mind that your mental construct of what's "right" might be holding you back because if it's not working for you, it's not right for you. It might be right for someone else. It might have been right for you a year ago or 20 lbs ago. But if it's not working for you, it's not right for you. You have tweaks to make. You need to make a change. Stop getting frustrated and invest that energy in being strategic. In today's episode I'll be sharing 10 potential tweaks you can make to accelerate fat loss. http://primalpotential.com/139-accelerate-fat-loss/ Do not take shortcuts here. You absolutely need to listen to the full episode to understand the how & why behind each of these tweaks. Most importantly: only implement ONE AT A TIME. Seriously! Being an overachiever will not serve you here! If you want to accelerate fat loss, you've got to know which strategy works & which doesn't. If you implement more than one at a time, you don't know which one is responsible for your results! Eat less frequently Dial back the sweet stuff (even "healthy" sweet stuff) Increase non-starchy vegetables Eat more fat Eat less fat Decrease protein Increase the intensity of your workouts (you'd better listen to the full explanation here!) Get more sleep Reduce stress and/or increase frequency of stress-relieving activities Practice self-discipline
2/13/201633 minutes, 46 seconds
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138: WTF Happened?

Let's talk about your goals. How's it going? Or, maybe, WTF happened? Is there a gap between what you said you were going to do and what you've actually been doing? Are you finding that you make excuses & exceptions on the regular? You're not alone. But let's not let the year slip away feeling like we could have done more or tried harder. Let's assess the situation and get real about how we can get the results we want. That's what today is all about. http://primalpotential.com/138-wtf-happened/ In today's episode we're talking about how to break out of the cycle of setting intentions and not doing the work. Unfortunately, we take the approach of "same pond, same frog" and end up wondering, "WTF happened?" The intentions were there, the motivation was there when we set the intentions, but same pond, same frog, nothing new to see here. The notion of "same pond, same frog" basically means that we don't change ourselves and we don't change our environment but try to change the outcome. It doesn't work. I want to teach you, in this episode, how to set yourself up for the situation of either: Same pond, new frog OR New pond, new frog You must change YOURSELF if you want to change your results. We cannot focus on the external only. When we focus on eating differently or exercising differently, those are external foci. Our external results are reflective of our internal results. Change must start inside. To be successful in achieving our goals, we must strengthen the following mental muscles: Motivation Consistency Self-discipline In this episode I detail these 5 keys to creating new results & becoming a new frog. Start small Keep your word Challenge yourself Be positive Seek feedback from failures
2/11/201631 minutes, 35 seconds
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137: Always Hungry?

Let's try something new! I'm going to be kicking off a monthly series on the podcast - you can consider it the Primal Potential Book Club! We're starting with Always Hungry by Dr. David Ludwig. I read a ton. I've always got a couple of books going. Each month, maybe even a couple of times a month, I want to share with you the best books I've read, the most interesting things I've learned and how I've changed my fat loss approach (if at all) based on those books. Without question, one of the best books I've read recently is Always Hungry by Dr. David Ludwig. In today's episode I'm sharing the most powerful lessons in the book and my thoughts on his "Always Hungry Solution" that he argues (quite well) will conquer cravings, retrain your fat cells and help you lose weight permanently. http://primalpotential.com/137-always-hungry/ In today's episode I'm sharing what I feel are the most powerful & high-impact points made by Dr. Ludwig in his new book. I share my commentary and what changes I made based on this great read (as well as how my body responded). Definitely take a listen to the full episode but here are the highlights of what I share from the book. We don't get fat because we overeat. We overeat because we're getting fat.What? Huh? Of course we get fat because we overeat. No. We overeat, he argues, not because of the volume of food we eat but because of the type of food we eat.The type of food we eat creates a hormonal condition that makes us 2 things: hungry and fat.It makes our fat cells greedy. They suck up more than their fair share of the nutrients we eat. The body responds by triggering hunger & cravings. We eat more. We overeat because of the hormonal conditions created by the type of food we eat.Dr. Ludwig uses a couple of great examples to help explain this notion that we overeat because we're getting fat, not the other way around.Think of a teenage boy during puberty. Do we say he’s growing because he’s eating so much? No! We say he’s eating so much because he’s growing. The hormonal conditions in his body are increasing his appetite. His appetite isn’t creating the hormonal conditions that make him grow.The same is true in pregnancy. Do we say that a pregnant woman’s belly is growing because she is eating so much? No! She is eating so much because her baby is growing. The hormonal conditions in her body increases her appetite.This, he argues, (strongly, in my opinion) is what happens with obesity. Here’s what Dr. Ludwig explains in Always Hungry:The food choices we make when our diet is filled with processed foods, grains, wheats and oats send insulin production into overdrive. Insulin is a fuel delivery hormone (if you need an overview on insulin, check out this episode).This chronic, overstimulation of insulin essentially fertilizes your fat cells. Your fat cells become greedy because they are overstimulated. They suck up more than their fair share of the nutrients you consume.Well, what happens if the fat cells are taking more than their fair share of the nutrients you consume?The body misses out. The rest of your body doesn't get the fuel it needs, even if you're eating it! How does the body respond? Hunger & cravings to stimulate you to feed it and by lowering your metabolic rate to conserve fuel because it's not getting enough (even though it is).It’s not a matter of having too many calories in the in the body, it’s too few in the right place. We can reprogram our fat cells to release stored caloriesOur food choices are responsible for programming our fat cells to take up too much fuel. Therefore, by changing our food choices, we can reprogram our fat cells to release stored calories. We do this in two ways (that I go into in more detail in this episode). We do this by choosing foods that don't overstimulate insulin production/release and that control (and minimize) inflammation. Dieting is not the answer.Cutting back on calories will cause weight loss in the short term, but it programs your body to work against you. There's a better way. Dr. Ludwig uses the example of taking an ice bath in response to a fever. Yes, a fever is reflective of too much heat in the body so you could reason that sitting in an ice bath would bring your body temperature down. And it will, in the short term. However, the body will compensate by making you shiver and trigger vaso-constriction to conserve heat, so it's not a long term approach.We see this all the time with dieting. Sure, it might lead to short term weight loss but the body will fight against you by lowering metabolic rate, increasing hunger and triggering cravings.Dieting is a short term strategy that has been repeatedly proven to deliver, at best, short term results. We have to work with the body, not against it. It's not about calories.Even when you keep calories constant, you can significantly impact the number of calories you burn at rest by changing where your calories come from.In Always Hungry, Dr. Ludwig shares some of his clinical research where two groups of individuals received the same exact number of calories per day, but with different ratios of carbohydrate and fat.The individuals on the higher fat, lower carb diet burned 325 more calories per day at rest than the individuals consuming the exact same number of calories but on a lower fat,  higher carb approach.It's not about the number of calories you consume as much as it is about the signals they send to your body. Your fat cells reach a critical threshold where they begin to emit stress signals to your body.Your body's primary objective is survival. It will always operate from a "survival first" perspective. The two most significant threats to your body are starvation & infection.Your body fat is protective against starvation. It is the fuel reserve for your body. More or less, it ensures your protection against starvation. For that reason, your immune system (prevention from infection) and your body fat are very closely linked.Your white blood cells (whose job it is to protect against infection) patrol your body fat. They do so because your body fat would be the holy grail feast site of a potential infection.Unfortunately, your fat cells become stressed when they're taxed and over-fed. They begin to emit stress signals to which your body responds.Those white blood cells call in reinforcements from the rest of your body (preventing infection fighting elsewhere) and your body begins to attack itself. This is the onset of auto-immune disease and other inflammatory conditions including heart disease. We have to eat to reduce inflammation & calm our fat cells so they are willing to release their stored fat.Dr. Ludwig shares how to do this via food choices in his Always Hungry Solution. The Always Hungry Solution is all about minimizing your body's insulin response and controlling inflammation via food choices. Of course it emphasizes whole foods with the greatest emphasis on plant-based fats like avocado, extra virgin olive oil and coconut oil followed by non-starchy vegetables and high quality animal proteins. Phase 1: 2 weeks long. 50% of calories from fat, 25% from carbohydrates (non-starchy veggies and non-tropical fruits) and 25% from protein Phase 2: Duration of weight loss. 40% of calories from fat, 35% from carbohydrates (non-starchy veggies & fruit)  and 25% from protein Phase 3: Maintenance - finding what makes you feel the best while maintaining results After reading Always Hungry, I was inspired to make a few changes. Just these tiny changes to my already clean diet improved my sleep, significantly reduced my hunger (and I wasn't really hungry to begin with) and in just 10 days led to noticeable changes in my lower abdominals.
2/9/201629 minutes, 11 seconds
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136: Creating Consistency and Motivation

I spent the last couple weeks going through my email to identify where MOST people are running into the most trouble reaching their goals. The two words that jumped out at me most often were "motivation" and consistency". I started thinking about the process of creating consistency and motivation and how I could really help you hone those skills. Ultimately, there's no food rules or goals that are valuable without recurring consistency & motivation. In today's episode I share 3 very specific strategies for creating consistency and motivation. One of them is related to what I'm calling a "Motivation Mixtape". http://primalpotential.com/136-creating-consistency-and-motivation/ This minisode is all about creating consistency & motivation. I start by sharing what is known as The Paradox of the Growing Heap or the Sorites Paradox. It goes like this: If ten coins are not enough to make a man rich, what if you add one coin? What if you add another? Finally, you will have to say that no one can be rich unless one coin can make him so. When it comes to fat loss, we see our choices as that one, insignificant coin. We justify excuses and exceptions by telling ourselves that this one small choice or action doesn't matter. It's just one cookie. It's just drink. It's just one day. But, if we shift our perspective to consider the growing heap, we understand that we have the opportunity to grow our heap or not. We have the opportunity to reinforce good habits or bad. In an of itself that one choice might not seem significant. But without that one choice, you can't accumulate the consistency you need for results. Here's the challenge I have for you: Get a large jar Every time you make a choice that moves you towards you goals, I want you to add one item to the jar. You can use a grain of rice, a dried bean or a coin. Every time you make a choice that moves you away from your goals, I want you to remove one item for your jar. Here's the theory behind that: we humans like to see immediate results. Unfortunately, with health & fat loss, we often have to generate consistency before we'll ever see results. If we don't see immediate return on our efforts, we'll often give up. Then we're sure to NEVER get there. This jar will be the visible, tangible representation of your efforts, or lack thereof.
2/8/201614 minutes, 23 seconds
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135: Q&A Lack of Momentum & Bouncing Back

It's been too long since I've done a Q&A episode! Let's fix that! I get a lot of emails from people who are struggling with lack of momentum and feeling unsure how to get "back on track" after a rough day, week or series of weeks. In today's listener Q&A podcast I'm going to share my thoughts on listener questions related to lack of momentum, feeling stuck in a rut and battling cravings. Don't forget: if you have questions or you need a bit of encouragement to get moving in the right direction - please don't hesitate to reach out for help! That's what I'm here for! http://primalpotential.com/135-lack-of-momentum/
2/6/201630 minutes, 56 seconds
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Ep 134: Overcome Information Overload

Sometimes we get stuck in this trap of focusing more on consuming information than on implementing it. And often, we get a false sense of affirmation from all this learning, as if we've actually DONE something and we haven't. Information is awesome. Learning is wonderful. But there is no value in it without implementation. In today's episode I want to help you bridge this gap between learning and doing. Between knowing more and doing more. I want to help you overcome information overload so you can take what you know already and what you continue to learn and use it to improve your health, your physique, your finances or absolutely any area of your life. http://primalpotential.com/134-overcome-information-overload/
2/4/201623 minutes, 12 seconds
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Ep 133: Common Mistakes with Carbs and Cravings

Let's talk about 5 common mistakes with carbs and cravings. I think we'd all agree that motivation & willpower can only go so far. If we're battling cravings, fat loss is a lot harder than it needs to be. I have ZERO doubt that cravings can be eliminated. And if you're striving for fat loss & health, they should be. In today's episode we're going to talk very specifically about 5 common mistakes & misunderstandings I see related to carbohydrates and cravings. I want you to understand that carbohydrates are not bad. They aren't. In fact, if you look at my average meal plate (or that of most of my clients) you'll find that the majority of my plate is carbohydrates. What?!?! Yes! Non-starchy vegetables! Vegetables are carbohydrates. Carbohydrates are not the enemy. They do not need to be eliminated for fat loss. It's not the carbohydrate that is the problem. It's lack of control of blood sugar & insulin that is the problem. When we don't control blood sugar, we set ourselves up for fat storage, low energy, cravings and hunger. http://primalpotential.com/133-common-mistakes-with-carbs-and-cravings/
2/2/201633 minutes, 47 seconds
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Ep 132: Overfed & 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. Did you miss part 1? No worries - you can listen to it here. http://primalpotential.com/overfed-and-undernourished-part-2/
1/30/201637 minutes, 37 seconds
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Ep 131: Overfed and Undernourished Part 1

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: Obesity Fatigue Inflammation Chronic disease 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: Is this energy & nutrition or one without the other? 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: What they are What they do The problems related to deficiency The problems with the Standard American Diet & essential fatty acids How to consume more The difference between omega 3s and omega 6s How to reduce omega 6s How to increase omega 3s Related to vitamin D, this episode addresses: What it is What it does The problems related to deficiency 3 ways to increase vitamin D Sunshine Food Supplementation In the next episode of this series we'll tackle Magnesium B Vitamins Probiotics
1/28/201630 minutes, 59 seconds
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Ep 130: Starting Strong Versus Staying Strong

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/
1/26/201619 minutes, 7 seconds
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Ep 129: 7 Ways To Avoid Failure

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! http://primalpotential.com/7-ways-to-avoid-failure/
1/23/201629 minutes, 33 seconds
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Ep 128: Does Dairy Slow Weight Loss?

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! The intended purpose of milk, from any mammal, is to deliver nutrients to and accelerate the growth of an infant Milk & most milk products contain sugar in the form of lactose. Though "sugar" might not be listed on the label, that does not mean there is not sugar within. The carbohydrates contained within come from this milk sugar. Any sugar reflected on the label is added sugar in addition to the lactose. Though dairy products (excluding those with added sugar) don't produce much of an increase in blood sugar, they do elicit an insulin response. Typically, glycemic index and insulin index are similarly impacted but this is not the case with dairy products. They have a unique insulin reaction that I explain in this episode. Individuals who are insulin resistant should consider limiting dairy for this reason. The hormones produced by the mammal which produced the milk are often still contained within the milk. If you drink the milk, you ingest said hormones. This is, of course, a dose-dependent relationship and the hormone content depends on many different factors including the quality of the product, the type of product and the hormone levels (natural & artificial) of the animal. Casein, the predominant protein in milk products, is a major allergen for many people. Not all animal milks are created equal. Goat's milk, for example, is higher in fat and lower in casein and lactose. Nut milk is not milk. While this seems obvious to many, it is not to all and is worth a discussion. Whether or not you can or should tolerate dairy products depends in large part on your individual gut health/permeability. Your bacterial balance (or imbalance) will have a lot to do with your body's response to dairy consumption. Lactose content, casein content and insulin impact depend on the type of dairy consumed. If you are concerned about calcium intake, consider these non-dairy options which are good sources of calcium: Canned salmon Sardines Kale Oranges Almonds Seaweed Sesame seeds http://primalpotential.com/does-dairy-slow-weight-loss/
1/21/201632 minutes, 1 second
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Ep 127: How To Reduce Stress

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/ How To Reduce Stress  Identify what is important to you Eliminate the rest 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 Environment & Space Time Mind
1/19/201641 minutes, 20 seconds
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Motivational Minisode

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/
1/18/201612 minutes, 16 seconds
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Ep 126: Fat Loss Basics Part 6

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. Fat Loss Basics Part 6 - Your Questions Answered Here are the questions I'm answering in this episode: I'm so frustrated. I'm eating right, I'm working out and I'm not losing a pound. Can you help? Can you tell me what to do next? I love intermittent fasting. When I break my fast, I do so with protein or fat. That means I'm still in fat burning mode, right? I have lemon juice & ginger first thing in the morning. Does that take me out of fat burning mode? Does stevia raise blood sugar? I love to eat popcorn. I looked at the label & it says there are no sugar but there are carbs. Does this mean it doesn't raise my blood sugar? What do you think of protein shakes? Is dairy protein or fat? I see that you workout on most days. Don't you need to let your muscles rest & recover? I am one of those people who gains weight when I lift weights. You say that weight lifting doesn't make muscles grow. So then why do I gain weight? http://primalpotential.com/ep-126-fat-loss-basics-part-6-your-questions
1/16/201640 minutes, 30 seconds
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Ep 125 - Fat Loss Basics Part 5

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
1/14/201634 minutes, 23 seconds
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Ep 124: Fat Loss Basics Part 4

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: Does fat make you fat? Why should you eat more fat? What happens when you go on a low fat diet? How does fat intake trigger your body to burn more fat? What are some fats to focus on? How much fat is too much fat? http://primalpotential.com/fat-loss-basics-part-4-dietary-fat/
1/12/201631 minutes, 59 seconds
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Ep 123: Fat Loss Basics Part 3

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: How does protein support fat loss? How does protein make me feel fuller for longer? How does protein impact my hormones? How can protein improve my metabolic rate & body composition? What are the biggest mistakes people make with protein? Are beans protein? How do you know if you're eating too much protein? What foods are proteins? 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/  
1/9/201629 minutes, 57 seconds
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Ep 122: Fat Loss Basics Part 2

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: What are they? How do different types of carbs impact fat loss? How do carbs impact metabolism? What are the best carb strategies for fat loss? http://primalpotential.com/fat-loss-basics-carbohydrates/ Resources Fat Loss Food Guide Hormones & Fat Loss E-Book The Golden Rules of Carbs & Fat Loss Why Calorie Counting is Misleading Carb Timing Carb Tolerance Ketosis Insulin
1/7/201631 minutes, 47 seconds
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Ep 121: Fat Loss Basics Part 1

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! A calorie deficit is required for fat loss A calorie deficit does not ensure fat loss Fat burning is turned on & off by your hormones The two primary  hormones in control of fat loss are glucagon & insulin We can control both insulin & glucagon with our food choices 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: Follow the Golden Rules of carbs & fat loss Avoid overfeeding Minimize stress Avoid chronic cardiovascular/endurance exercise http://primalpotential.com/ep-121-fat-loss-basics/
1/5/201635 minutes, 18 seconds
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Ep 120: Biggest Barriers To Weight Loss

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: What is the primary reason you give up or give in when attempting to lose weight? What is your most significant barrier to changing your eating habits? What is the one thing you'd most like to learn on the webinar? 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.     http://primalpotential.com/biggest-barriers-to-weight-loss/
1/4/201617 minutes, 33 seconds
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Ep 119: Goal Setting Workshop

'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. Goal Setting Workshop There are some pretty common mistakes people make when it comes to their goals. They set too many They aren't specific They don't re-visit the goals often enough, if ever Their time horizon is too long They don't address the obstacles that could hold them back 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: The specific goal you want to achieve The timeframe in which you will achieve it Why this goal matters & what you stand to gain What happens if you fail to achieve the goal The barriers between you and achievement The strategies you'll need to implement to achieve your goal How to stay focused every single day How to ensure you make continuous progress http://primalpotential.com/goal-setting-workshop/
1/1/201630 minutes, 25 seconds
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Ep 118: How to Stop Emotional Eating

You can do this. You do not need another food list or meal plan. You need to understand and implement strategies to stop emotional eating, self-sabotage and over-indulgence. I used to be a serious emotional eater. And binge eater. And any-reason-at-all eater. I am not anymore. It's not about willpower. It's about strategy & practice. Let's PLEASE stop focusing exclusively on food & exercise and start addressing the real issues! How To Stop Emotional Eating First you really want to understand the behavior. If I were to ask you why you do it, "I don't know" isn't an option. "I don't know" just means, "I haven't paid enough attention yet to understand it well enough". Start to pay attention. I want you to be able to answer the following questions: What am I doing? (Related to emotional eating, overeating, binge eating, etc) Why do I do it? Where & when does it happen most often? What does it do for me? Is it working? Is it true? Is it worth it? Really invest in answering those questions. If you feel like you're stuck, keep asking the question "why?" and you'll be surprised by what you uncover. Then, there are some practical strategies you can implement (one at a time) to help you stop emotional eating. I describe & explain the strategies in detail in this episode so make sure to take a listen to the full episode! Pre-define your daily or weekly indulgences. This will force you to pause, consider your options and select things that are truly worth it. The number of indulgences depends on your baseline (I give concrete examples in the episode). Mandatory questions. You don't have to answer them all, but pick the ones that resonate with you and answer them on paper prior to emotionally eating or over-indulging. 3 series: How do I want to feel in 30 minutes? How will eating this make me feel? Given those answers, is this indulgence worth it? Is this choice reflective of the type of person I want to be? If it's not, is it worth it? If I make this choice every day for the next year, where will I be then? Mandatory pause. You can have it be a micro pause or a long pause, but consider the following before you indulge or make any decision: Wait 30 seconds Journal for 60 seconds Take a walk Get in a workout Practice self-discipline in other areas not related to food. Build your self-confidence and influence your food choices without every focusing on food. Some examples of things you might work on include: Making your bed every day Not hitting snooze Walking more often Cleaning the kitchen every day Maintaining a budget Flossing your teeth Make sure to check out the full episode for detailed suggestions on how to implement these strategies to help you stop emotional eating, binge eating or over-indulging.
12/31/201539 minutes, 35 seconds
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Ep 117: How to Make 2016 Amazing

I want 2016 to be different for you. I don't want you to struggle in the same 'ol ways, being obsessed with weight loss, frustrated, stopping & starting, trying & failing. I want you to be free from food obsession. I am admittedly a little tough in this episode. I'm ok with that. I'm ok with that because I believe this is the key for how to make 2016 amazing in every way. I want you to use this short episode as a daily mantra to make this the LAST year you struggle. The last year you feel obsessed with food. The last year you stress about and wish for weight loss. I want this to be the end of wishing but not doing. I want this to be the end of inconsistency. I want this to be the end of your "all or nothing" approach. Give your full attention to this episode so you can get really clear on how to make 2016 amazing in every way. How To Make 2016 Amazing Pick ONE thing. One habit you know that if established will help you reach your goals. I give plenty of examples in the episode. Do it every day. Do not wait for motivation. Do it anyway. What would happen if you applied your "food approach" to other areas of your life? What if you didn't take care of your kids until you felt motivated? Until there wasn't a better option? Until you were no longer tempted by things like sleeping in or going out with friends? What if you only showed up to work when you felt like it? What if you only went to meetings when there wasn't something better you could do? It's just one thing. Ritualize & habitualize it. If you wait until you feel like it, you'll be wishing for the same changes 5 years from now. You won't feel like it. Do it anyway. http://primalpotential.com/how-to-make-2016-amazing/
12/29/201517 minutes, 38 seconds
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Q&A 37: Food Rewards, Cheat Meals & Earned Indulgences

In today's episode I'm answering your questions about food rewards, earned indulgences and cheat meals. I'll be sharing my perspective on whether or not you should use food as a reward and how to balance strategic indulgences that reflect a healthy relationship with food versus talking yourself into being inconsistent. Where is that line and how do you find it? Food Rewards, Earned Indulgences & Cheat Meals The first thing I recommend you do is evaluate whether or not these strategies (food rewards, earned indulgences and/or cheat meals) are working for you: Is there a whole bunch of negative emotional wrapped up in it? Are you limiting your results or slowing your progress? Are they a slippery slope? Does a treat turn into overkill or a binge? From there, let's look at the idea of "earning" an indulgence. In the episode, we go into a whole lot more detail, but I want you to think about the following: Would an alcoholic celebrate sobriety with a shot of tequila? Alright, you're not an alcoholic. But would you celebrate your child's great grades by suggesting he give himself a break from the next test? Or take a week off of school?   http://primalpotential.com/food-rewards/
12/26/201517 minutes, 49 seconds
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Ep 116: Healthy Eating on a Budget

Eating healthy on a budget is absolutely possible. In fact, what I want to demonstrate in today's episode is that you can actually save a lot of money by eating clean, eating for fat loss and focusing on whole foods. Can it be more expensive to eat healthy? Yes.  Can it be more expensive to not eat healthy? Yes. You can do it either way. The choice is yours. But eating healthy on a budget is 100% possible. Eating Healthy On A Budget I've talked before about details like how to save money on proteins and when it's important to buy organic and what items you can save money on by going conventional. You can check out that episode here. In today's episode, however, we're talking about the specifics about how you can eat very inexpensively while focusing on fat loss friendly & whole foods. I have 6 specific recipes you can make for less than 1.99! But before that, let's establish some basics. Complex recipes are going to cost far more than simple meals Eating for fat loss does not have to include exotic recipes, a million spices or special cooking oils Identify your favorite fat loss foods & keep it simple It kinda goes without saying that you're going to spend far more if you shop at luxury grocers like Whole Foods. While that is lovely, it is not necessary You don't have to opt for the most expensive fruits and veggies. Berries cost more than apples, most of the time. Brussels sprouts cost more than cabbage. Choose wisely and emphasize inexpensive staples. Bacon & Egg Sweet Potato Cups: $1.04 per person Salmon Cakes & Mashed Cauliflower: $1.87 per person Bacon, Egg & Veggie Breakfast Bowl: $1.93 per person Spaghetti Squash with Ground Turkey: $1.77 per person Quarter Pound Turkey Burger with Bacon & Avocado: $1.31 per person BONUS (This one is just over $2.00)Baked Marinara Chicken Thighs with Brussels Sprouts: $2.12 per person http://primalpotential.com/eating-healthy-on-a-budget/
12/24/201529 minutes, 50 seconds
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Ep 115: Fat Loss Breakfast

It's hard to believe that it is almost the 1 year anniversary of the Primal Potential podcast. Know what the most popular episode was? Q&A 6: How to Make Breakfast A Fat Burning Meal. Given that, I thought it would be fun to do a follow-up episode answering the most common questions about breakfast and sharing some of my favorite fat loss breakfast recipes and meal ideas. Fat Loss Breakfast - Your Questions & Answers This episode goes into detailed answers, meal ideas and recipes so you can create a fat loss breakfast every day! How come some of the thinnest people I know eat carbs for breakfast? How can they do that and be lean if carbs in the morning turns off fat burning? What do you think about having fruit in the morning if your goal is fat loss? Do I have to eat breakfast? I'm not hungry in the morning. I hate eggs. How can I create a fat loss breakfast without eating eggs? What is bulletproof coffee? How does it help fat loss? No matter what I eat for breakfast, I'm hungry within a couple hours. How can I make breakfast fill me up for longer? The idea of vegetables at breakfast turns my stomach. How can I incorporate vegetables at breakfast in a way I'll enjoy? What do you think about juicing? Is juice a good fat loss breakfast? What do you think about intermittent fasting? Is that healthy? Helpful? Dangerous? What breakfast ideas do you have? Especially for meals on the go. http://primalpotential.com/fat-loss-breakfast/
12/22/201529 minutes, 38 seconds
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Ep 114: 5 Ways We Talk Ourselves Into Sabotage

Self-sabotage poses a huge threat to your goals and your health. Beyond that, it's incredibly frustrating. The key to overcoming it is to understand the ways we talk ourselves into sabotage. Most people are so frustrated that they continuously set goals then get in their own way. In many cases, they don't even understand how or why it's happening. How can you want something so bad yet continue to sabotage? Why are you getting in the way of something you want so badly? I've found that there are 5 common arguments we use to talk ourselves into sabotage. In today's episode, I'll go through the ways we talk ourselves into sabotage and give you a worksheet and checklist to identify how to change the behavior. Definitely listen to the full episode for an explanation of how we use these senseless (false) arguments and how to stop. I'll start tomorrow This one thing doesn't make a difference It's not working anyway I can make up for it later I've been so good (so I've earned it) In the episode we talk about why these arguments are not only counterproductive but also completely untrue. I introduce a detailed strategy on how stop letting these lies sneak up on you and throw you off track. We don't use these arguments because they are real or true. We use them because they give us what we want: permission to be be indulgent. The most effective way to remove the power of these lies we tell ourselves is to identify: what they are when we use them that they are completely untrue and counterproductive positive affirmations with which to replace them http://primalpotential.com/5-ways-we-talk-ourselves-into-sabotage/
12/19/201529 minutes, 41 seconds
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Ep 113: What Tony Robbins Taught Me About Weight Loss

Tony Robbins is one of the world's greatest teachers. He's a motivational speaker, yes, but he's far more than that. He's a coach. He helps people find their own power. He guides people out of their self-imposed darkness and helps them reach their highest potential. Obviously, I'm a fan. I've read his books, taken his courses and attended his seminars. In today's episode I'm going to share with you what Tony Robbins taught me about weight loss. In fairness, I wasn't exposed to Tony's teachings until well into my weight loss journey but I am certain I wouldn't be who I am today without the things I've learned from his books, programs and seminars. What Tony Robbins Taught Me About Weight Loss I need a positive, productive focus & an effective strategy Specific Compelling Within my control Being overweight was giving me something. I was getting something out of it. Overeating and sabotaging my success was providing me something I kept seeking. I'd need to identify the need it was filling in my life and find a more constructive way to fill that need. I can't find happiness within my comfort zone. It's a lie. It's a trap I was caught in. I was using food as an escape. Running never leads to resolution. All of my decisions were primed by my state. I can control my state at any time with things like: My breathing My outfit My posture My facial expressions My words I am in control of my emotions. Not taking control of my emotions will prevent me from ever taking control of my food choices & my body.   To get on the FREE Primal Potential VIP email list for recipes, tips, motivation, workouts & more, text the word PRIMAL to the number 44-222 (or, if you aren't in the US, go to PrimalPotential.com) http://primalpotential.com/what-tony-robbins-taught-me-about-weight-loss/
12/17/201534 minutes, 23 seconds
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Ep 112: Protein Bars for Weight Loss

Are protein bars healthy? What are the best protein bars for weight loss? In today's episode we're talking about things to consider before choosing a protein bar and figuring out whether or not they work for YOU. Many people make big mistakes with protein bars. They think they're making a healthy choice but either they're choosing a super unhealthy bar or they're not realizing that even a "healthy" bar just doesn't work for them! Protein Bars for Weight Loss - A Buyers Guide Before we dive into the good/bad/ugly of protein bars for weight loss, here are the issues I have with them in general: Using them as a snack but creating more of a meal when a meal isn’t needed Eating them when you aren’t hungry because you feel like it’s a "healthy" choice. (Healthy choice or not healthy choice isn’t the problem if you aren’t hungry!) Choosing bars that are glorified candy bars – junk ingredients, junk protein, lots of artificial ingredeints and often a TON of sugar Eating bars even when they are triggering cravings First, let's establish WHY you eat them and IF they work for you (or not). Take a few minute to answer the following questions: Am I using bars as a meal or a snack? Am I eating bars when I'm truly hungry or are they a distraction? When are you eating bars? (pre workout, post workout, breakfast) Do they satisfy your hunger? With 1 serving? (for many many people, they are a trigger) Do they increase or decrease your cravings? What is it you like about them: Convenience Taste/flavor/sweet Texture In this episode we'll talk about the factors you need to look at when choosing a bar, especially when your goal is weight loss. In addition to the above considerations, we'll talk about: Protein Calories Servings Sugar Fiber Artificial ingredients Unstable fats http://primalpotential.com/protein-bars-for-weight-loss/
12/15/201529 minutes, 23 seconds
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Motivational Minisode: Inaction Is Harder

In today's minisode you're getting a dose of motivation & a pinch in the pants! We're diving into the motivation you need to power your day and get out of the rut of inaction. The reality is this: inaction is harder than action. It really is. Inaction is harder because inaction comes with too much thinking, stressing, planning, hoping & regretting. Action requires less work, less attention, less focus and less mental mud treading. Don't miss this super-short motivational episode! http://primalpotential.com/minisode-inaction-is-harder/
12/14/20158 minutes, 42 seconds
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Ep 111: Top 3 Tips For Staying Focused

In today's episode I'll be sharing my top 3 tips for staying focused so you can accelerate your progress towards your goals.Where focus goes, energy flows. To achieve your goals, you've got to stay focused. But it's not quite that simple. We need to train ourselves to bring our attention to things that serve us & help us reach our goals and then we need to consistently bring our attention there. But how?! You need to be consistent to reach your goals. In order to achieve consistency, you must harness the power of focus. In today's episode I'll be sharing my top 3 tips for staying focused so you can accelerate your progress towards your goals. http://primalpotential.com/top-3-tips-for-staying-focused/
12/12/201526 minutes, 19 seconds
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Ep 110: 5 Healthy Holiday Gift Ideas

Can we have a little fun today? I want to talk about fun, healthy holiday gift ideas. I'll admit right off the bat that I'm a super practical person. I have enough sweaters, candles and knick knacks. Give me something I can use! I'm always looking at what might increase my focus, motivation & desire to get healthy, stay organized, build my business or live my best life. Some people feel really motivated by new workout clothes, others by organization & simplification, others by new kitchen appliances. Know what will help you get excited to improve your health and invest in THAT this year. Coffee Death Wish Coffee Kicking Horse Coffee Grady's Cold Brew Glass straws (for weirdos like me) Immersion Blender I'm a huge fan of the immersion blender for things like bulletproof coffee, chocolate avocado mousse and mashed cauliflower. Plus, it's super portable & convenient for travel! OXO Salad Chopper I use my OXO salad chopper almost every day. I use it most often for salads. For example, if I have hardboiled eggs in my salad, using the salad chopper lets the yolks become a creamy element for the salad. Same thing with avocado or guacamole. It blends the flavors and reduces the need for dressings. I also use it for my fave breakfast dish: shredded cabbage with eggs, bacon & avocado. I love volume but I had things that are super dry. Kettlebells or Jump Ropes Books 5 Minute Journal by Alex Ikonn and UJ Ramdas The Obstacle Is The Way by Ryan Holiday Atlas Shrugged by Ayn Rand The Motivation Manifesto by Brendon Burchard The ONE Thing by Gary Keller Mastery by Robert Greene   http://primalpotential.com/5-healthy-holiday-gift-ideas/
12/10/201522 minutes, 39 seconds
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Ep 109: 4 Fat Loss Best Practices

Today's show goes into 4 of 12 fat loss best practices contained within my 2015 Fat Loss Best Practices Blueprint. You can get the blueprint (normally $97) for FREE until the end of 2015. The strategies within the blueprint include 4 critical categories: diet, lifestyle, mindset & fitness. Today's episode details once strategy from each of the 4 categories. I've outlined 12 high-impact fat loss best practices in this guide that you can get for free until January 1st, 2016. Here are 4 of the strategies I go into in detail in today's episode. Listen to the full episode to get all the details! Carb backloadingEating carbs at nightWhy morning is the worst time for carbs when your goal is fat lossKeeps you in fat burning modeMinimizes time in storage modeDecreases hunger & cravingsIncreases energy SleepQuality & quantityHow we impair sleep via diet & lifestyleThe impact of sleep deprivation on insulinThe impact of sleep deprivation on hunger & cravingsDiet, lifestyle & fitness changes that will improve sleep & accelerate fat loss AffirmationsWhy they matterHow we get it wrongHow to make them work for youMy first affirmations SprintingHow to sprint regardless of your fitness levelWhat sprinting really meansTypes of sprintsWhy sprinting is the investing of exercise http://primalpotential.com/4-fat-loss-best-practices
12/8/201534 minutes, 16 seconds
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Q&A 36: How To Deal With Holiday Stress + How To Know If Your Hormones Are Balanced

Yay! Another Random Show where I'm answering your questions! Today we've got some great ones including how to deal with holiday stress, how to know if your hormones are balanced, objections to tracking and common big rocks to help you find yours! If you have a question or topic you'd like me to tackle on the podcast, please let me know! http://primalpotential.com/how-to-deal-with-holiday-stress/
12/5/201524 minutes, 35 seconds
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Episode 108: 8 Foods That Help You Burn Fat

This one is kind of a no brainer, huh? A list of 8 foods that help you burn fat and how they help! Well, in fairness, some of these are ingredients, but still. And they all have something in common: they work to improve the body's responsiveness to insulin. In today's episode we'll talk about how these foods & ingredients help with fat loss, where you can get them and why these mechanisms are so powerful. Plus, I'm also going to give you access to a totally free 28-pg guide to the most effective fat loss strategies! It's usually $97 but between now (December 3rd 2015) and December 31st, you can get it totally free! Ok, in fairness, some of these are "ingredients", but in today's episode we talk in detail about what they are, how they help and how you can incorporate them into your diet! CinnamonChromiumOmega 3 Fatty AcidsSeleniumGlutamineZincVitamin D3Alpha Lipoic Acid http://primalpotential.com/8-foods-that-help-you-burn-fat/
12/3/201529 minutes, 35 seconds
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Ep 107: How You Can Drop 1 Size This Month

Let's make the most of the rest of 2015, okay? I am certain that if you follow a few of these strategies, you can drop 1 size in 30 days. That's not crazy diet talk. It's just possible. The problem isn't that we don't know what will lead to fat loss, it's that we struggle to consistently implement it. Oftentimes we do too much. We create these busy, detailed plans and then we get lost in the details. Today I simplify it for you! 10 Strategies to Drop 1 Size (before 2016) Get out of your head Prepare for the morning Identify your obstacles Track. What you measure improves. Let go of indulgences that aren't worth it Eat when you're hungry Go to bed earlier Make fat, protein and non-starchy veggies your staples Face the music and get accountable Get a coach http://primalpotential.com/drop-1-size/
12/1/201537 minutes, 5 seconds
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Ep 106: How To Create Motivation

I say all the time that motivation isn't something that strikes the fortunate. Not at all, in fact. Motivation is something you have to CHOOSE to create EVERY day! Of course, as soon as I say that, the first and most obvious question is "how??" In today's episode we're tackling just that - how to create motivation. I am going to share 11 powerful motivators from my favorite book, Ryan Holiday's The Obstacle Is The Way. http://primalpotential.com/how-to-create-motivation/
11/28/201548 minutes, 23 seconds
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Ep 105: Are Protein Powders Healthy?

Are protein shakes healthy? Can they help with fat loss? What is the best type of protein? What are the differences between whey, casein, soy and gelatin? Which is best? Should I buy isolate or concentrate? How important is grass fed? What about hormone free? Whoa. So much to consider, right? In today's episode we'll be tackling all these questions and more! http://primalpotential.com/are-protein-shakes-healthy-4-things-to-know-before-you-buy
11/26/201541 minutes, 37 seconds
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Minisode: How to Stop Making Excuses

There is a legit problem that keeps many people from reaching their fat loss and fitness goals. Actually, there are two major problems: Making excusesLying about our options to make ourselves feel better.I know, that sounds strong. But we're so used to telling ourselves that we're "doing our best" and we don't ever really stop to consider whether or not that's even true. 99% of the time it is not true. Not even close to true. If you want to make progress, if you want to break out of the cycle of self-sabotage, if you want to bridge the gap between knowing what you need to do and actually doing it, you've got to stop making excuses. In today's episode we're going to talk about specific strategies to help you break out of this cycle of unconscious self-sabotage so you can stop making excuses & start getting results. http://primalpotential.com/minisode-how-to-stop-making-excuses/
11/24/201517 minutes, 2 seconds
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Episode 104: Fiber & Constipation

There is a frightening amount of misinformation about fiber, constipation and general health. Much of what we've been told about fiber has come from processed food marketing efforts and irresponsible (misleading) science. In today's episode I am going to bust many of these myths and share 7 facts about fiber, most of which will probably surprise you. Here's a little hint: increasing fiber is likely to make constipation even worse! I am completely determined to bust these myths that hold us back from our goals even when we have the best intentions! If you want more of this kind of info (including my free carb strategies for fat loss cheat sheet), let's connect ASAP! Click here to hear more of my tips & suggestions! I want to help you accelerate your results NOW. http://primalpotential.com/fiber-and-constipation
11/21/201527 minutes, 26 seconds
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Q&A 35: How To Get Out of a Mental Funk

In today's Q&A podcast we're talking about how to get out of a mental funk & what to do on days where you wake up feeling unmotivated, frustrated or just down. Plus, we answer questions about tracking, what it really means (and doesn't mean) for foods to love you back, which sweeteners are most fat loss friendly & a good bit more! http://primalpotential.com/how-to-get-out-of-a-mental-funk/
11/19/201528 minutes, 13 seconds
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Minisode: How to Bounce Back

This is probably the single most tactical episode of the Primal Potential podcast to date. If you encounter a recurring problem at work or at home, you know the steps to fix it, right? Typically, you document them. When the problem arises, you follow the steps. If your hot water stops working, you don't freak out about never having hot water again and not knowing what to do. You know the steps. Check the pilot light, etc. But we tend to lack that strategic thinking when it comes to food and fat loss. In today's episode, I will help you create your own Standard Operating Procedure for how to bounce back after a rough day, weekend or month. http://primalpotential.com/minisode-how-to-bounce-back/
11/17/201515 minutes, 12 seconds
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Episode 103: 8 Ways to Eliminate Cravings

The other day I posted a quiz to determine whether or not you are carb sensitive. Get this: more than 85% of you indicated that you're struggling with carb cravings! Whoa. It does not have to be that way. Seriously. Cravings are not a required part of normal life. There are specific strategies you can implement to reduce, if not completely eliminate, cravings for sweets. In today's episode, I'm going to explain why you experience them to begin with and 8 ways to eliminate cravings for good. Not only that, I'm going to give you access to a worksheet you can use to understand your own cravings to accelerate your progress in banishing them. Let's dive in. http://primalpotential.com/8-ways-to-eliminate-cravings/
11/14/201532 minutes, 7 seconds
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Ep 102: Alkaline Diets - Does pH Matter?

Today we're going to look at alkaline diets and the theories behind them. We'll establish what is true, what is not true and how these concepts should influence the choices you make. We'll take a closer look at what foods leave behind acidic biproducts and those that do not. Should you emphasize more alkaline foods? Should you avoid acidic foods? We'll cover it all. http://primalpotential.com/alkaline-diets/
11/12/201522 minutes, 43 seconds
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Ep 101: 6 Holiday Success Strategies

Did you know that more than half of annual weight gain is put on during the holiday season? And most individuals don't take it off after the holidays are over? This makes holiday success strategies absolutely critical! Do not have this holiday season be like all the ones past! There's a better approach! Many people write off the entire holiday season and feel like progress isn't possible with the frequency of treats, parties and special occasions. I have to disagree. In today's episode I'm going to discuss 6 holiday success strategies that will allow you to enjoy the things you love and still feel great at the end of each day and at the end of the year. I'll also share 2 of my own holiday recipes as well as a collection from others! http://primalpotential.com/6-holiday-success-strategies/
11/10/201535 minutes, 23 seconds
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Minisode 1: STAND UP AND FIGHT

Woah! I am FIRED UP in this episode!!!!! I want to pop in for a very short episode that I hope you will find highly motivational. Maybe this is one you save and listen to each day to help you re-focus and stay true to your goals. STAND UP AND FIGHT! http://primalpotential.com/minisode-stand-up-and-fight/
11/9/20157 minutes, 56 seconds
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Episode 100: 3 Things that Stop Weight Loss

We all understand that stress can work against us. We know that making good food choices can be harder when we're under stress. But we might not think about these 3 things that stop weight loss and are lesser-talked about causes of stress. See, we think of stress as mental and emotional. But there are 3 very specific things that might be stopping your weight loss by causing stress you don't even feel! We'll talk in detail about these three things and then go into 6 strategies you can implement TODAY to get back on track and start seeing the results you want. http://primalpotential.com/3-things-that-stop-weight-loss/
11/7/201529 minutes, 16 seconds
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Q&A 34: How to Manage Hunger & Cravings

I love answering your questions! Today we're tackling a bunch of them including my thoughts on how to manage hunger and cravings, how to get back on track after a binge, hormone free yogurt and other dairy products, whether or not breakfast is important for fat loss and more! If you have questions, please send them to me! I will answering you publicly or privately! Seriously. There is no need to feel stuck or uncertain. I want to help. Let's kill two birds with one stone, yeah? (That's such a violent phrase, huh? Haha). Anyways, hop on the free VIP email list and respond to the email that contains your fat loss strategies cheat sheet and let me know how I can help YOU. Seriously. I want to help YOU. So let's do that now, ok? http://primalpotential.com/how-to-manage-hunger-and-cravings/
11/5/201530 minutes, 42 seconds
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Ep 099: Creating a Morning Routine

If you are thinking, "I don't have time for a morning routine" then you are precisely the person who needs to listen to this episode on creating a morning routine. Before you poo-poo the idea, ask yourself this: "Who am I to suggest they aren't valuable when pretty much all of the most successful people in the world have deliberate morning routines? Might I have something to gain from being open-minded about this?" In today's episode we'll be talking about what you stand to gain from a morning routine, how to get started, the essential elements and much more. Plus, if you want to see MY morning routine and my personaly daily affirmations, text the world MORNING to the number 44-222. http://primalpotential.com/creating-a-morning-routine/
11/3/201541 minutes, 36 seconds
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Ep 098: Does Bacon Cause Cancer?

Recently, the World Health Organization decreed that bacon & processed meats contain carcinogens and classified both in the same risk category as tobacco and asbestos. Of course, this has raised a lot of questions and triggered alarm in bacon lovers across the world. But is it true? Does bacon cause cancer? There's a lot more to this story and I want to take the time today to go through some of the fine points and establish the bottom line. http://primalpotential.com/does-bacon-cause-cancer/
10/31/201539 minutes, 37 seconds
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Ep 097: Two Approaches to Weight Loss

I'm bracing myself! I know many of you aren't going to like what I have to say on this episode! The reason I think there will be resistance is because we live in a quick fix culture. We want what we want and we want it now. We don't want to wait. We don't care about the long term, we'll deal with that later, we just want to get results as fast as possible. This miiiiiight not be the best approach to fat loss. I can tell you from my own experience and my experience with clients that it is absolutely not! In fact, I think there are two approaches to weight loss (and one usually doesn't work). You can either be playing the short term game or the long term game. The short term game is about speed. It's fueled by impatience which often backfires. http://primalpotential.com/two-approaches-to-weight-loss/
10/29/201529 minutes, 57 seconds
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Ep 096: Common Digestive Problems

I've been getting a lot of emails about digestive issues ranging from bloating & gas to chronic constipation and intense pain. There are a lot of factors that go into healthy digestion and I hope to tackle most of them on the show. Today, however, we're tackling some common digestive problems that contribute to bloating, gas, indigestion, constipation and diarrhea. We'll overview the digestive process and identify at what stages things frequently go wrong and what we can do about it. http://primalpotential.com/common-digestive-problems/
10/27/201531 minutes, 29 seconds
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Q&A 33: Random Show

Another day, another random show! Answering a hodge podge of listener questions on a wide variety of topics including pre-workout nutrition, MCT oil and acne, fasting, disordered eating and negativity! http://primalpotential.com/random-show-mct-oil/
10/24/201525 minutes, 49 seconds
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Ep 095: Travel Strategies for Weight Loss

Travel can throw people off. It can easily become a free-for-all that takes you far away from your goals. But here's the thing: if you want to make good choices while you're traveling, it's totally possible when you master a few travel strategies for weight loss. I want to help you enjoy food, enjoy your trip and come home feeling great about yourself and your body. In today's episode we're talking about strategies for airports, hotels and restaurants. http://primalpotential.com/travel-strategies-for-weight-loss/
10/22/201536 minutes, 31 seconds
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Ep 094: Fear of Missing Out

Yes, we want results. We want to make progress yet we find ourselves repeatedly making choices that move us away from our goals. There are two primary reasons we make these not-so-helpful choices: fear of missing out and negativity. In today's episode we'll talk about how to overcome both and how fear of missing out is really not what you think it is. http://primalpotential.com/fear-of-missing-out/
10/20/201522 minutes, 5 seconds
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Ep 093: Real Talk About Self-Sabotage

All the straight talk! All the tough love! All the energy and passion! Yep, real talk about self-sabotage, being a quitter, and the unhelpful thoughts and feelings we often have that hold us back. http://primalpotential.com/real-talk-about-self-sabotage/
10/17/201532 minutes, 51 seconds
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Ep 092: Children, Food, Hyperactivity and Autism

Yes, we're going there today. We're talking about the links between children, food, hyperactivity and autism. I absolutely acknowledge that there are many factors: genetics, environment to name a couple, but there is an undeniable link between health, behavior and food. We're going to look at some of the research and risk factors contributing to children's health challenges. http://primalpotential.com/children-food-hyperactivity-and-autism/
10/15/201528 minutes, 25 seconds
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Ep 091: Eating Out for Weight Loss

Sometimes eating out can be a curve ball when you're trying to lose weight, right? Today we're going to make that easier! Eating out for weight loss is totally possible. You can make fat loss friendly choices just about anywhere. In today's episode we'll go through different restaurant genres and talk about good/better/best choices. Of course it goes without saying that making fat loss friendly choices at home is super important too! And I'm not one for spending a ton of time in the kitchen. I try to share with you guys my favorite quick-and-easy-but-totally-delicious meals and recipes every couple of weeks. If you aren't already, hop onto Primal's free VIP email list! http://primalpotential.com/eating-out-for-weight-loss/
10/13/201528 minutes, 10 seconds
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Q&A 32: Healthy Choices at Restaurants

On today's podcast we're tackling a bunch of different listener questions, including a few on how to make healthy choices at restaurants so you can enjoy social situations and still make progress towards your goals. Plus, we'll talk about alcohol, plateaus, family members bringing tempting food into the house, smoothies in the morning and much more! And hey! Do you have a question? I wanna take a stab at it! Take a second to get on the free VIP email list and I'm always super happy to answer any and all of your questions or put you in touch with a resource that can give you the information you're looking for! http://primalpotential.com/qa-32-healthy-choices-at-restaurants/
10/10/201525 minutes, 22 seconds
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Ep 090: Bad Mood Food

Today we're taking a deep dive into the link between sugar and depression! We'll take a look not only at sugar's impact on cravings but also how carbs and sugar impact focus, attention, mood and much more. We'll understand why individuals who struggle with mood swings, anxiety or depression might really benefit from cutting back significantly on sugar. http://primalpotential.com/sugar-and-depression/
10/8/201530 minutes, 27 seconds
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Ep 089: 6 Fat Loss Lessons

I absolutely love working my 1:1 clients. Yes, I have studied nutrition and biochemistry for years. I have worked in the industry. I have had my own transformation. But working so closely with other people as they work through their own challenges, struggles, victories and transformations has been one of the most educational experiences of my life. Today I wanted to share 6 fat loss lessons I've learned from working with my 1:1 coaching clients. These men and women have taught me some very powerful things about life and fat loss and I am excited to share those lessons with you today! Beyond that, I want to continue to share critical nutrition strategies for fat loss, workouts, recipes & more to help you reach your goals! So hurry up and get yourself on the free VIP email list already! Just pop in your name and email address and let's be friends! http://primalpotential.com/6-fat-loss-lessons/
10/6/201533 minutes, 43 seconds
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Q&A 31: How To Stop Bingeing

In today's episode we're tackling listener questions related to how to stop bingeing, why you aren't seeing results and the struggle to think positive. If you have questions, challenges or need a push in the right direction, make sure to get on the free VIP email list so you have direct access to my inbox! I answer every question! http://primalpotential.com/how-to-stop-bingeing/
10/3/201526 minutes, 43 seconds
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Ep 088: 4 Strategies for Becoming Consistent

Most of us are self-indulgently inconsistent. We have a few good days and a few not-so-good days. Unfortunately for us, results come from consistency. Consistency doesn't mean perfection but it does mean executing the big rocks very routinely. We have to stop pursuing novelty at the expense of consistency. In today's episode I'm going to overview 4 strategies for becoming consistent so you can get results for the effort you're putting in! http://primalpotential.com/4-strategies-for-becoming-consistent/
10/1/201523 minutes, 41 seconds
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Ep 087: How To Look Toned

I've been hearing a lot of things like:“Oh, I don’t want to lose any weight, I just want to tone my muscles” or“I want to lose some weight and get toned” What does that mean? What does it not mean? Let's talk about how to look toned. The reality is this: there's no such thing as "toning your muscles". That doesn't exist. It's crap. Now, I know what you mean. I get it. You want to look fit, lean and not flabby. You want more muscle definition. When we talk about how to look toned, that's what we're talking about. http://primalpotential.com/how-to-look-toned/
9/29/201528 minutes, 15 seconds
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Q&A 30: 3 Questions To Find What Works For You

I want to help you find what works for you. I get so irritated when people act like there are black and white answers for fat loss, fitness, etc. There aren't! It's actually easier than that! Your body has all the answers you just have to know how to find them. How to pay attention when your body is SHOWING you what works for you and what doesn't. http://primalpotential.com/what-works-for-you/
9/26/201526 minutes, 53 seconds
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Q&A 29: Food & Pain

Should you avoid nightshades and FODMAPs? You probably want to know what they are first, right? I've been getting lots of questions about what they are, how they impact health and if they should be avoided. In today's Q&A episode we're defining them, explaing how they act in the body, establishing who should take caution and how everyone can reduce any potential negative impact of nightshades and FODMAPs. http://primalpotential.com/arthritis-and-nightshades/
9/24/201524 minutes, 44 seconds
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Ep 086: Eat Foods You Love & Have A Bangin' Body

This girl. Guys. Seriously. Allison Hagendorf is an absolutely incredible example of loving food, enjoying food and having a great body at the same time. In today's episode we get super practical (and pretty funny) about HOW to move away from the all-or-nothing approach and how to learn to enjoy your favorite things while losing fat and getting a body you absolutely love. We talk about food obsession, navigating social situations, how and when to indulge, nutrition & fitness myths and we laugh a lot along the way!    http://primalpotential.com/allison-hagendorf/
9/22/201555 minutes, 53 seconds
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Q&A 28: Not Enough Carbs? Kombucha, Workouts, BPC and Nutrients

Another fun, short episode answering listener questions! We're taking a short look at 4-5 questions focusing on what's "not enough carbs", getting adequate nutrients from food, kombucha for breakfast, bulletproof coffee & my own personal workout plan.   http://primalpotential.com/not-enough-carbs/
9/19/201523 minutes, 14 seconds
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Ep 085: How To Stop Making Excuses

It used to be so easy for me to say to myself, "Alright! I'm really doing it this time! No more excuses! This is it for real! I'm ready!!" But it never happened like that. It just didn't. I became a master of talking myself into whatever choice felt good at the time. I'd say, "It's just this one thing, it can't possibly hurt" or, "I'll be extra strict tomorrow" or "I'll workout later and be sure to burn it off". I knew exactly what debates and arguments worked best. Those types of internal debates are what I refer to as "anchors". They hold you back. They pull you down. They drag you off course. Identifying these anchors and understanding how you justify exceptions is absolutely critical in learning how to stop making excuses. Because really, these excuses, these internal debates are the exact reason you haven't got the results you want. It's the "why" behind your inconsistency. In today's episode we're getting super practical (and personal) about how to stop making excuses by identifying how you justify and excuse choices that won't help you reach your goals.    http://primalpotential.com/how-to-stop-making-excuses/
9/17/201529 minutes, 59 seconds
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Ep 084: 8 Powerful Benefits of Coconut OIl

I've talked about coconut oil and medium chain triglycerides (MCTs) in a handful of episodes today but I wanted to take a broader look at the very diverse and powerful benefits of coconut oil. I've previously focused on the benefits of coconut oil as it relates to energy and weight loss but it's so much more than that! Today we're diving into cholesterol, antibacterial properties, hormones and more!   http://primalpotential.com/benefits-of-coconut-oil/
9/15/201532 minutes, 56 seconds
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Ep 083: 13 Lessons About Fat Loss and Life

Today's episode is HEAVY but I think it will be extremely valuable. We're going through 13 lessons about fat loss and life that I feel we'll be extremely helpful in your pursuit of your goals. And honestly, these 13 lessons about fat loss are super applicable to EVERY aspect of your life! These will help you conquer goals related to health, fitness, careers, relationships, finances and so much more. I'd love for you to send your thoughts and feedback! Let me know what you think and let me know what you'd add!   http://primalpotential.com/13-lessons-about-fat-loss/
9/12/201531 minutes, 10 seconds
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Ep 082: Loose Skin After Weight Loss

We're getting awfully personal in today's episode! Yep, we're tackling loose skin after weight loss and what you can do about it. We'll talk about how often loose skin is a true problem, when it's actually NOT loose skin but actually just stubborn body fat and we'll get into practical strategies for improving the structural integrity and elasticity of your skin via diet, lifestyle and (maybe) supplementation. We'll wrap up with my own personal experience with loose skin, my skin removal surgery and alllllll the intimate details!    http://primalpotential.com/loose-skin-after-weight-loss/
9/10/201538 minutes, 25 seconds
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Q&A 27: Magnesium for PMS & Magnesium for Athletes

Last week I aired an episode discussing 10 reasons you need magnesium for fat loss and health. It was a pretty awesome show and it generated a ton of great questions! The volume and quality of questions clearly indicated the need for a second show! In today's Q&A episode we're answering those questions and diving into deep detail about how magnesium works in the body. Specifically, we're going to talk about magnesium for PMS and how it impacts cravings (especially those for chocolate) and headaches. We're also going to talk about how magnesium impacts workout performance and how & why athletes have different magnesium needs. Lastly, we'll dive into more about supplements, topicals and epsom salts.   http://primalpotential.com/magnesium-for-PMS/
9/8/201522 minutes, 14 seconds
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Q&A 26: Why You Haven't Done It Yet

I recently wrote a blog post about why you haven't made progress yet and it generated a lot of discussion and a whole bunch of practical questions. In today's episode, we're diving a little deeper into that blog post to answer questions and provide support in finding out why you haven't done it yet. Why you haven't lost weight. Why you haven't changed your eating habits. Why you haven't been consistent. And more importantly, we'll help you take the steps you need to make those changes and start consistently getting results!   http://primalpotential.com/why-you-havent-done-it-yet/
9/5/201522 minutes, 51 seconds
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Ep 081: Common Fat Loss Challenges

Heather Robertson, a working mom of 3, lost 170 lbs after a lifetime of struggling with her weight. She is now a fat loss coach, podcaster and blogger at Half Size Me and we teamed up to address some of the most common fat loss challenges and how we tackle them. We talk about how she taught herself moderation, how she maintains motivation, dealing with food pushers and much more!   http://primalpotential.com/common-fat-loss-challenges-with-heather-robertson/
9/3/20151 hour, 9 minutes, 42 seconds
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Ep 080: 10 Reasons You Need Magnesium for Fat Loss & Health

Magnesium is the 4th most abundant mineral in the human body and the majority of us don't get enough of it. It is absolutely required for more than 300 reactions in the body. Without adequate magnesium, every single aspect of your health is impaired. In today's episode we'll cover 10 reasons you need magnesium for fat loss, for health, for energy and much more.   http://primalpotential.com/10-reasons-you-need-magnesium/
9/1/201533 minutes, 12 seconds
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Q&A 25: Finding Your Big Rocks, Post Workout & More

Another episode answering listener questions including:   How to go about finding your big rocks Are carbs OK post workout Does all fat burning happen in a state of ketosis If veggies are carbs, how do they fit in the Golden Rules of carbs & fat loss? Are you eating enough Being stuck in a detrimental cycle   http://primalpotential.com/finding-your-big-rocks/
8/29/201519 minutes, 57 seconds
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Ep 079: 10 Habits of High Achievers

There are some very common traits shared among high achievers. In today's episode, we're going to talk about this 10 habits of high achievers so you can identify your own gaps between where you are and where you want to be and begin to move more quickly towards your goals!   http://primalpotential.com/10-habits-of-high-achievers/
8/27/201525 minutes, 16 seconds
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Ep 078: Paleo Snack Ideas

In today's episode we're going through tons of paleo snack ideas! Snacking can be a tough thing for a lot of people and making healthy choices for snacks can be tricky. In today's episode we talk about snacking in general, whether or not it is best to eat every few hours and then provide a wide variety of paleo snack ideas and options!   http://primalpotential.com/paleo-snack-ideas/
8/25/201533 minutes, 12 seconds
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Ep 077: How To Stop Self Sabotage

For most of us, certainly for me, the key to achieving and maintaining your weight loss goals is in understanding how to stop self sabotage. It's in your ability to understand how you get in your own way, how you routinely sabotage your efforts (consciously or unconsciously) and then changing your behavior accordingly. This is far easier said than done but it is 100% possible if you're willing to pay attention, be honest with yourself and acknowledge that you have everything it takes to improve your life and change your behavior.    http://primalpotential.com/how-to-stop-self-sabotage/
8/22/201531 minutes, 9 seconds
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Ep 076: How to Increase Energy

In today's episode we're talking how to increase energy with specific food choices. There are specific strategies (beyond caffeine and sleep) that will make a significant difference in your energy levels, focus and performance. We'll talk about the dos and don'ts of increasing your energy and talk about food choices that can help boost your energy.   http://primalpotential.com/how-to-increase-energy/
8/20/201527 minutes, 55 seconds
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Q&A 24: The Gap Between Planning and Doing

In today's episode we're addressing a listener challenge that, to me, points to the gap between planning and doing. Maybe you recognize this pattern: you establish a plan. You set goals. You draft a menu for the week. You pre-determine how many workouts you'll get in. You stock up on healthy groceries. You don't execute. The groceries go to waste. You don't make it to the gym. You bring home takeout after working late. The next week, you go back to the same process. You refine your plan. You make it more specific. You spend more time on the plan than on the execution of the plan.   http://primalpotential.com/gap-between-planning-and-doing/
8/18/201518 minutes, 28 seconds
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100th Episode: The Factors of Failure and Strategies of Success

This is the 100th episode of the Primal Potential podcast! In this episode, I'm sharing some specifics about the factors that led to my emotional eating, weight gain and unhealthy relationship with food as well as the strategies I used to permanently overcome the factors that held me back for most of my life.    http://primalpotential.com/100th-episode-primal-potential-podcast/
8/15/201549 minutes, 33 seconds
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Ep 075: How Much Fat is Too Much

In today's episode we're tackling lots of questions about dietary fat including how much fat is too much, whether or not dietary cholesterol raises serum cholesterol and if fat really clogs your arteries. Plus, we'll go into healthy fat sources, how to incorporate fat into your meals and snacks, signs that you need more fat and how to monitor and adjust your fat intake.   http://primalpotential.com/how-much-fat-is-too-much/
8/13/201530 minutes, 9 seconds
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Ep 074: CrossFit and Weight Loss

In today's episode we're talking about all things CrossFit and weight loss with my own personal trainer and owner of CrossFit Altius, Nathan Keil. Nathan and I chat about how he programs workouts for fat loss and the keys to efficient, safe and effective workouts. We'll get into the specifics of workout timing, movements and myths and he'll even share 25 minutes reviewing what he ate yesterday (kidding, kidding....kinda). Nathan is a true expert in his field and is currently training for the 2016 CrossFit Games. Though he has super human strength and far above average fitness, he's a great teacher, motivator and coach. He shares his insight on who might benefit from a personal trainer and how do you even know if your trainer is any good.   http://primalpotential.com/crossfit-and-weight-loss/
8/11/201556 minutes, 57 seconds
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Ep 073: Primal & Paleo Lunch Ideas

One of the most popular Primal Potential podcast episodes was all about how to create a fat loss breakfast. I think a lot of people have a hard time with lunch, even more than breakfast, because they're often out of the house and eating on-the-go. In today's episode we're talking about paleo lunch ideas, recipes, and basic principles to put together a primal or paleo fat loss friendly lunch no matter where you are or how much time you have! Plus, we'll talk about strategies and ideas for making good choices when lunching out!   http://primalpotential.com/paleo-lunch-ideas/
8/8/201526 minutes, 25 seconds
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Ep 072: 7 Ways to Defeat Resistance

Last weekend I attended a conference called Podcast Movement and the opening keynote by Pat Flynn so closely paralleled what I talk about on Primal Potential about sustainable fat loss that I just HAD to share it with you. Pat shared 7 ways to defeat resistance as it relates to pursuing your business dreams and it confirmed for me something I proved to myself years ago: when you master weight loss, you can master anything. In fact, what is required to master any achievement can be transferred to any goal you have in life. Pat outlined 7 strategies and in today's episode I'm going to share with you how they can be applied to fat loss, nutrition and health.   http://primalpotential.com/7-ways-to-defeat-resistance/
8/6/201524 minutes, 18 seconds
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Ep 071: Impatience - Why Am I Not Losing Weight

Impatience. It’s a real problem. We make good choices for a day or a few days and then get incredibly frustrated that we aren’t seeing results. That the number on the scale isn’t lower. What the heck? Why am I not losing weight? I did my part! Why isn’t my body responding?? In today’s episode we’re talking about just that: impatience with the process.   http://primalpotential.com/why-am-i-not-losing-weight/
8/4/201520 minutes, 34 seconds
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Q&A 23: 7 Ways to Break Weight Loss Plateaus

In today's episode we're talking about 7 ways to break weight loss plateaus. Nothing is more frustrating than feeling like your hard work isn't reflected by your body or the scale. Fortunately, these 7 strategies make a huge difference. With the experience of the many plateaus I hit during my weight loss and watching my coaching clients ebb and flow, there are a few simple strategies that can take you from stuck to success.   http://primalpotential.com/ways-to-break-weight-loss-plateaus/
8/1/201522 minutes, 11 seconds
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Q&A 22: Influencing Family and Friends

In today's episode we're talking about influencing family and friends when you're trying to adopt healthier habits. We answer listener questions about how to motivate and encourage people we love to make healthier choices and how to handle family and friends who don't support our choices and goals.   http://primalpotential.com/influencing-family-and-friends/
7/30/201516 minutes, 57 seconds
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Ep 070: Stress Management for Weight Loss

I'm sure you realize that your stress levels might be contributing to your trouble losing weight. But I'm not sure you realize what is contributing to your stress levels. Sure, emotional stress is a big problem. But what about physical stress? Processed foods, sugars and toxins create a stress response in your body whether you feel it or not. They cause damage at the cellular and vascular level that you might not recognize or feel for years. In today's episode we talk about stress management for weight loss: the common causes of stress, the symptoms of elevated cortisol, how it impacts your health and fat burning potential and how you can control cortisol via diet and lifestyle.   http://primalpotential.com/stress-management-for-weight-loss/
7/28/201529 minutes, 42 seconds
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Ep 069: Power Thinking vs. Positive Thinking

Fat loss is 90% what you eat. What you eat is 90% mental. If you don't control your thoughts, they will control you. This is very clear when we consider all the times we've really wanted to make good food choices but cave to temptation in the moment. Controlling your thoughts isn't just about positive thinking - in fact, positive thinking often falls far short. This is where power thinking comes into play. In this episode we talk about why positive thinking isn't enough and how power thinking can make a huge difference in your life regardless of your goal.   http://primalpotential.com/power-thinking
7/25/201517 minutes, 3 seconds
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Ep 068: How To Lose Weight After Menopause

One of the most common questions I get is, "How can I lose weight after menopause?". So many women feel like their bodies have changed and no longer response to the weight loss strategies that always worked in the past. There's no question that weight loss and weight maintenance are more difficult after menopause, but it is still 100% possible. In this episode we talk about the most important and effective strategies for weight loss after menopause.   http://primalpotential.com/how-to-lose-weight-after-menopause
7/23/201533 minutes, 12 seconds
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Ep 067: Mary The Paleo Chef

In today's episode we're talking with Mary The Paleo Chef! Mary Shenouda is one of my personal coaches and friends. We talk about phat fudge, the benefits of starting your day off with healthy fats, why calorie counting doesn't work, if food intolerances are actually a good thing and her personal approach to health and healthy food.  http://primalpotential.com/mary-the-paleo-chef
7/21/201545 minutes, 32 seconds
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Q&A 21: Random Show 3 - Fear of Failure, Hot Flashes

Today we're tackling another episode of the Random Show - answering a variety of listener questions on a random assortment of topics including overcoming your fear of failure, hot flashes, snacking, trouble sleeping and the best way to track your food and hormonal biofeedback.   http://primalpotential.com/random-show-3
7/18/201528 minutes, 56 seconds
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Q&A 20: Primal Vegetarian?

In today's episode we're answering listener questions about whether or not it is possible to follow a primal lifestyle as a vegetarian. Can you be a primal vegetarian? What does that look like? What should eat? What are the risks? We talk about major misconceptions about animal protein and the role of protein in a primal diet as well as nutrient deficiency risks of vegetarian diets.   http://primalpotential.com/primal-vegetarian
7/16/201528 minutes, 40 seconds
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Ep 066: Healthy On A Budget

In today's episode we're tackling how to eat healthy on a budget. Eating for fat loss or "going paleo/primal" does not have to be more expensive than the Standard American Diet. Can it be? Sure. But you can have a huge grocery budget on the Standard American Diet or you can have a small one. Similiarly, you can have a huge grocery budget on a Primal diet or you can have a small one. There are ways. You get what you look for. You can absolutely eat healthy on a budget. In this episode, we'll show you how.   http://primalpotential.com/healthy-on-a-budget
7/14/201529 minutes, 44 seconds
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Ep 065: Accountability + 1 Year Anniversary!

In today's episode we're talking about one of the major keys to lasting success in any arena, especially fat loss: accountability. We talk about what it looks like when you don't have accountability, the wrong ways to go about it and how I can help you stay accountable. Plus, it's the one year anniversary of Primal Potential! Holy Toledo! My heartfelt thanks for your support and your love. http://primalpotential.com/1-year-anniversary-accountability/
7/11/201517 minutes, 46 seconds
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Q&A 19: Do NOT Eat This "Healthy" Whole Food

Just because it is derived from a whole food does not mean it is good for fat loss. Heck, just because something is a whole food doesn't mean it is good for fat loss! I'll be super straight forward about this: dried fruit is not a fat loss food. In fact, in many cases it contains more sugar than a candy bar and it does not and will not trigger our satiety signals.   http://primalpotential.com/dried-fruit/
7/9/201520 minutes, 13 seconds
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Ep 064: The Best Way to Measure Fat Loss

In today's episode we're talking about the most common mistake people make when measuring fat loss or progress toward any goal: business, fitness, weight loss, you name it. Then we establish a new way to approach measuring progress and give practical recommendations for benchmarking your progress.    http://primalpotential.com/best-way-to-measure-fat-loss/
7/7/201517 minutes, 24 seconds
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Q&A 18: Menopause and Fat Loss

Today's Q&A is another "random show"! Short answers to a handful of questions including how to handle menopause and fat loss, whether or not superfood supplements are worth it, overcoming scale frustration and staying on track when life gets crazy. http://primalpotential.com/qa-menopause-and-fat-loss/
7/4/201517 minutes, 45 seconds
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Ep 063: How to Beat Stubborn Belly Fat

Today we’re going to be tackling a super common question and that is about how to beat stubborn belly fat. Most people find that the midsection fat is the hardest to lose. We’re much more quick to lose weight in our face, chest, arms and legs but that belly fat is pretty dang stubborn. And it is. But there are strategies to burn that belly fat and we’re going to dive into them today.   http://primalpotential.com/beat-stubborn-belly-fat
7/2/201532 minutes, 32 seconds
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Ep 062: 4 Reasons Calorie Counting Doesn't Work

In today's episode we're busting the major myth that calorie counting leads to fat loss. Calorie counting doesn't work unless you understand what you're looking at. The way most people go about calorie counting is completely misleading and will not lead to fat loss or health. We talk about what a calorie actually is and all the reasons that calories are not created equal.    http://primalpotential.com/calorie-counting-doesnt-work
6/30/201534 minutes, 22 seconds
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Q&A 17: Getting Started with Fat Loss

In today's episode we're tackling a common challenge that many people face: spending lots of time & energy planning and talking themselves up but then failing to take action. How do you start? How do you create that initial activation energy? How do you bridge the gap between knowing what to do and actually doing it? We're going to tackle how to go about getting started with fat loss.   http://primalpotential.com/getting-started-with-fat-loss
6/27/201514 minutes, 57 seconds
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Ep 061: High Fructose Corn Syrup

In today's episode we're talking in detail about high fructose corn syrup. We talk about how and why cutting this one ingredient from your diet can lead to massive weight loss and health improvements like heart health, hypertension, diabetes, non-alcoholic fatty liver and much more. We talk about what foods contain HFCS and how fructose is metabolized much differently than glucose and other sugars.    http://primalpotential.com/HFCS
6/25/201538 minutes, 51 seconds
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Ep 060: This Holds 99% of People Back

In today's episode I'm sharing a personal story about how our focus determines how we feel. We limit our potential and we hold ourselves back by focusing on our limitations. We wonder why we're stressed, frustrated and sad and don't ever realize it is a CHOICE based on how we place our focus.    http://primalpotential.com/this-holds-99-of-people-back
6/23/201517 minutes, 36 seconds
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Q&A 16: Choosing Goals Over Instant Gratification

In today's episode we're answering a listener question about what strategies can be helpful when trying to choose your goals in the face of temptation. We are programmed to seek instant gratification over long-term progress and well being.   http://primalpotential.com/instant-gratification
6/20/201516 minutes, 41 seconds
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Ep 059: Soda & Fat Loss

In today's episode we're talking about soda and sugar-sweetened beverages. We talk about the composition of soda and how it is designed to make us want more and more and we talk about the impact of that much sugar on our health and fat loss.    http://primalpotential.com/soda-and-fat-loss
6/18/201528 minutes, 53 seconds
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Understanding Fat Loss

In today's episode we take a closer look at the master fat loss hormone: insulin. We talk about how it turns off fat burning, how the impacts health, energy, hunger and cravings and how to know if you've developed insulin resistance as well as how to improve it.    http://primalpotential.com/understanding-fat-loss
6/16/201535 minutes, 8 seconds
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Ep 057: The Wrong Approach

So many of us embrace the wrong approach to fat loss. We are enticed by detoxes, quick fixes, food lists, meals plans, etc and we don't ever really think about our anchor - what holds us back, what weighs us down and impedes our progress. The quick fix and food-centric approach often doesn't address the root of the problem and therefore isn't a viable solution!   http://primalpotential.com/the-wrong-approach
6/13/201525 minutes, 13 seconds
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Ep 056: Is Comparison Slowing Your Progress?

In this episode we talk about how comparing ourselves to others can really impede progress. It can lead to paralysis and inaction or it can stroke our ego and prevent us from really striving for our full potential. We fall into this comparison trap when we compare our eating habits, our consistency, our bodies and our workouts to other people and really, nothing good can come from it!    http://primalpotential.com/is-comparison-slowing-your-progress
6/11/201526 minutes, 54 seconds
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Ep 055: Probiotics for Fat Loss & Health

In today's episode we talk about what probiotics are and how they significantly impact fat loss, health, longevity, hunger, hormone balance and much more. We address how we unknowingly destroy our micro biome, and how we can restore it via diet and lifestyle. We wrap up talking about probiotic fortified foods & supplements and how you can make good choices.   http://primalpotential.com/probiotics-for-fat-loss
6/9/201534 minutes, 32 seconds
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Q&A 15: 10 Reasons You Aren't Getting Results

In today's episode we are answering questions from individuals who feel like they are doing everything right but not getting results. We go into the top 10 reasons people don't get results.   http://primalpotential.com/results
6/6/201531 minutes, 22 seconds
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Ep 054: How To Make Fat Loss Easy

In today's episode we talk about why fat loss is currently so hard and how to make fat loss easy. yes, it can be easy. It can even be effortless. And the "how" is not complicated or hard. This is as close to a magic bullet as you will ever get. It is fool proof.    http://primalpotential.com/make-fat-loss-easy
6/4/201520 minutes, 52 seconds
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Ep 053: Soy Story

In today's episode we take a close look at soy, soy products, how they're processed and why they might be mis-labeled as a health food. We tackle their impact on nutrient absorption, hormone balance and more.    http://primalpotential.com/soy
6/2/201523 minutes, 59 seconds
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Episode 052: The Random Show

In today's show we're tackling random listener questions including: is soy healthy? Why choose almonds over peanuts? Is a banana bad for breakfast? And more!    http://primalpotential.com/random-show-1
5/30/201523 minutes, 59 seconds
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Ep 051: Tackling Hunger

So many people struggle with hunger. They feel like they can't be successful in weight loss because they are constantly battling hunger. Some hunger is real. Some hunger is not. Today we're talking about how to know which you're experiencing and how to overcome it effortlessly.    http://primalpotential.com/hunger-podcast
5/28/201526 minutes, 2 seconds
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Ep 050: Do You Treat Weekends Like Vacation?

In today's episode we're talking about the very common trap of treating weekends, holidays, dinners out or random Tuesday mornings like vacation. We create an exception, eat what we want and then beat ourselves up while getting frustrated with our lack of progress.    http://primalpotential.com/vacation
5/26/201520 minutes, 31 seconds
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Q&A 14: Forecasting Failure

In today's episode we're addressing a listener concern about her habit of forecasting failure. We talk about how to handle feeling frustrated with your body and your lack of results while not being in denial but also not manifesting future failures.    http://primalpotential.com/
5/23/201522 minutes, 34 seconds
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Ep 049: Does Moderation Always Work with Tim Bauer

Another episode with Tim Bauer from TinierTim.com! We're talking about the difference between moderation and abstaining, if and how we use both, the pros and cons and how to know what will be most successful for you. Tim makes me laugh so hard and this episode is an absolute gem!    http://primalpotential.com/moderation
5/21/201549 minutes, 45 seconds
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Ep 048: Leverage Your Genes to Fit into Your Jeans

How do your genes impact  your weight? Are you destined to be fat? Can you overcome your genetic predispositions? The answer is yes and the power lies within your epigenome. The study of epigenomics and nutrigenomics show us how our diet, lifestyle and environmental choices significantly impact the expression of our genes. In this episode learn about methylation and how it can set us up for a lean life, a healthy life or quite the opposite.    http://primalpotential.com/epigenetics
5/19/201532 minutes, 33 seconds
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Q&A 13: Eating Your Emotions

In today's episode we're answering a listener question about strategies for dealing with intense emotion that drives you to eat. How do you overcome emotion that is so intense you just don't care about your goals in the moment? We talk about how you can practice perspective, how you can create new energy and how you can take control of your emotions instead of letting them take control of you!   http://primalpotential.com/eating-your-emotions
5/16/201523 minutes, 26 seconds
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Ep 047: WHY You Eat vs. WHAT You Eat

In today's episode we're talking about what truly holds people back from achieving their fat loss goals. in many cases, it isn't as much about what you eat as it is about why you eat! We talk about the power of affirmations, the power of thought, the power of the spoken word and how you can utilize your brain power to help you reach your fat loss goals.    http:/primalpotential.com/why-you-eat
5/14/201519 minutes, 55 seconds
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Ep 046: Water - What You Need to Know

In today's episode we're talking about water: why we need it and how it can hurt us. Yup, we're taking a deep dive into water quality, why we need water filters, what's very likely in our water and how we can protect our health with a high quality water filter.   http://primalpotential.com/water
5/12/201536 minutes, 59 seconds
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Q&A 12: Information Overload & Accelerating Results

In today's episode we talk about two common listener issues: information overload leading to analysis paralysis and the urge to do more or restrict more to accelerate progress and get faster results.    http://primalpotential.com/
5/9/201516 minutes, 56 seconds
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Ep 045: 10 Carb & Fat Loss Facts

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.    http://primalpotential.com/10-carb-fat-loss-facts
5/7/201529 minutes, 59 seconds
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Ep 044: Tough Love?

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)   http://primalpotential.com/tough-love
5/5/201517 minutes, 16 seconds
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Ep 043: Favorite Fat Loss Things

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!  http://primalpotential.com/faves
5/2/201536 minutes, 31 seconds
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Ep 042: Fat Facts

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!   http://primalpotential.com/fat-facts
4/30/201540 minutes, 15 seconds
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Ep 041: How To Start Your Transformation

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.    http://primalpotential.com/transformation
4/28/201531 minutes, 7 seconds
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Ep 040: Overcoming Your Unhealthy Relationship With Food

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.    http://primalpotential.com/food-addiction
4/25/201536 minutes, 35 seconds
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Ep 039: The Science of Fat Loss

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.    http://primalpotential.com/the-science-of-fat-loss
4/23/201533 minutes, 19 seconds
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Ep 038: 5 Common Weight Loss Mistakes

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.    http://primalpotential.com/common-weight-loss-mistakes
4/21/201529 minutes, 41 seconds
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Ep 037: Intermittent Fasting & Overfeeding

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.    http://primalpotential.com/intermittent-fasting-overfeeding
4/18/201532 minutes, 35 seconds
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Ep 036: Turn Adversity into Opportunity with Tim Bauer

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.    http://primalpotential.com/stoicism-turn-adversity-into-opportunity
4/16/201557 minutes, 27 seconds
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Ep 035: Fitness for Fat Loss

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.    http://primalpotential.com/hiit
4/14/201541 minutes, 10 seconds
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Ep 034: Overcoming "All or Nothing" Thinking with Keri Mantie

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.    http://primalpotential.com/all-or-nothing-keri
4/11/201548 minutes, 42 seconds
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Ep 033: What Is Ketosis & Is It Right For You?

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.    http://primalpotential.com/what-is-ketosis
4/9/201541 minutes, 28 seconds
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Ep 032: Setting Goals You'll Actually Achieve

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.
4/7/201522 minutes, 55 seconds
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Q&A 11: The Best Foods for Fat Loss

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.
4/4/201530 minutes, 5 seconds
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Ep 031: Something Is Fishy About Omega 3s

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.
4/2/201528 minutes, 15 seconds
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Ep 029: 225 lb Transformation with Tim Bauer

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!   http://primalpotential.com/tim
3/31/201547 minutes, 50 seconds
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Ep 030: You're Making It Worse

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!!!!
3/28/201523 minutes, 22 seconds
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Q&A 10: Your Questions About Calories

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
3/24/201517 minutes, 7 seconds
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Ep 028: Should You Go Gluten Free?

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!
3/21/201530 minutes, 14 seconds
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Ep 027: Getting the Results You Want

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.
3/19/201532 minutes, 54 seconds
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Ep 026: How to Hack Your Habits

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.
3/17/201522 minutes, 24 seconds
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Ep 025: Dairy Dos and Don'ts

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.
3/14/201535 minutes, 9 seconds
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Ep 024: Choices, Excuses & Setting Yourself Up for Success

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.  
3/12/201521 minutes, 33 seconds
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Ep 023: Artificial Sweeteners

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!
3/10/201530 minutes, 37 seconds
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Ep 022: How To Measure Progress & What's Wrong with the Scale

In this episode we are talking about non scale victories, daily fluctuations in body weight and what causes them, and the best ways to measure your fat loss progress. 
3/7/201530 minutes, 22 seconds
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Q&A 9: How to Identify YOUR Most Effective Fat Loss Strategies

Are you wasting your time trying to change habits that won't make a big difference or won't help you reach the goal you're pursuing? In this episode we talk about how most of us go about behavior change in the wrong way and why it leads to failure. We're explaining how to identify what YOUR most effective strategies are and how you can tackle them. Then we dive into a step by step process for how you can changes that will lead to effective fat loss but will also be EASY to maintain for the rest of your life!
3/5/201524 minutes, 27 seconds
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Ep 021: Fruit, Fructose & Fat Loss

In this episode we're talking about how fruit today is VASTLY different from fruit even just 50 years ago. We're talking about the changes in agriculture & how they impact our food. Then we dive into fructose, the sugar naturally found in fruit, and how it is the single most LIPOGENIC carbohydrate. What does that mean? It is most easily converted to fat when compared to ALL other carbohydrates. We discuss how fructose accelerates the aging process and what you can do about it. 
3/3/201525 minutes, 36 seconds
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Ep 020: Efficient Exercise for Weight Loss with Shawn Stevenson

Elizabeth Benton and Shawn Stevenson tackle the major myths about exercise for fat loss and establish the most effective workout strategies for lasting fat loss and optimal hormone balance.
2/28/201547 minutes, 20 seconds
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Ep 019: Debt Reduction and Weight Loss

After struggling with my weight for over 20 years, it was the process of paying off $130K in debt that taught me everything I needed to know about weight loss. I had worked in the nutrition & fitness industry for 10 years, studied nutrition in college and grad school but didn't figure it all out until I paid off my debt. These powerful lessons transformed my finances, my body and my health.
2/26/201524 minutes, 9 seconds
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Ep 018: The Key To Changing Your Eating Habits

Our weight struggles are about much more than what we eat. If weight loss was as easy as choosing healthy foods, we wouldn't have an obesity epidemic. Most of us know how we could improve our diets, but the problem is our MENTAL game. Mindset, motivation, willpower and discipline are usually what keep us from reaching our goals. In today's episode we talk about how to quickly and permanently overcome your emotional eating so you can make LASTING changes and break the hold that food has on your life. 
2/24/201527 minutes, 45 seconds
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Ep 017: Alcohol & Fat Loss

In this episode we're talking about alcohol and fat loss & if you can have both! We talk about how alcohol impacts metabolism, how it can increase your likelihood of being in fat-storage mode but we also talk about becoming aware of how alcohol impacts YOU in a unique way. Does alcohol increase your cravings? Does it make you bloated? Finally, we go into practical implementation strategies for how to enjoy alcohol without trashing your fat loss goals. 
2/21/201529 minutes, 8 seconds
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Q&A 8: Overcoming Self Limiting Behaviors

In this episode we are talking about the thing that derails our progress: our old, negative thought patterns. Yup, most of us are passive victims of our thoughts about our lack of willpower, our cravings and our bad habits. But we have the CHOICE to change those thought patterns and embrace new, productive, helpful thoughts that will propel us towards our goals and this episode tells you how.
2/19/201523 minutes
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Ep 016: Hack Your Sleep for Health & Fat Loss

It is not just about the QUANTITY of your sleep. The QUALITY of your sleep might be preventing your weight loss. That's right, when we don't get into those deepest stages of sleep, we are making weight loss an uphill battle. We talk about how sleep deprivation leads to insulin resistance and how stress, light exposure, food & exercise can impair our ability to get good, quality sleep. We also go through concrete steps you can take TODAY to allow your body to get into those deeper phases of sleep. 
2/17/201534 minutes, 41 seconds
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Q&A 7: Cholesterol Is Not the Culprit

Today we're answering a question from a listener concerned that eating more fat will raise her cholesterol levels. We talk about the MAJOR myths about cholesterol including how cholesterol is actually a healing substance and the fact that high cholesterol is a sign of chronic damage in the body. We talk about how to identify the REAL source of the problem to avoid what doctors measure as "high cholesterol". We talk about how cutting out dietary fat can actually send your body's production of cholesterol into overdrive and what you need to do to stay healthy & maintain your vascular health. 
2/14/201519 minutes, 5 seconds
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Ep 015: Primal Principles for Fat Loss

In this episode we talk about what Primal is, why I chose the Primal approach and define my top 10 Primal Principles for Fat Loss and how they'll help you reach your goals and maintain them for life. 
2/12/201531 minutes, 28 seconds
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Ep 014: Hormones & Fat Loss Part 4 - Estrogen Overload

This episode is all about estrogen. Estrogen dominance accelerates weight gain and makes weight loss an uphill battle. We unknowingly feed our estrogen dominance with our diet and lifestyle choices. In this episode we talk about how estrogen becomes a weight loss nightmare for both men and women and we establish concrete steps for reducing your overall estrogen levels, eliminating estrogen dominance, and improving your overall health and weight loss potential naturally. 
2/10/201529 minutes, 26 seconds
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Q&A 6: How To Make Breakfast a Fat Burning Meal

Sometimes people feel stumped for breakfast ideas once they realize that the bagel, cereal and oatmeal aren't the best options for fat loss. There often isn't time to spend 30 minutes preparing breakfast when you're trying to get out the door. In this episode we talk about healthy, fat loss breakfast options that work when you have time and when you don't. I give tons of recipes & meal ideas and talk about what to go for and what to avoid. 
2/7/201512 minutes, 23 seconds
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Ep 013: Hormones & Fat Loss Part 3 - Your Thyroid

The thyroid hormones tend to take a lot of the blame when it comes to an ability to burn fat or chronic low energy levels. The thyroid hormones are incredibly sensitive to our diet, lifestyle and environment and then can totally derail our fat loss efforts if they are out of balance. In today's episode we talk about the factors required for optimal thyroid function and how we can implement specific nutritional, exercise and lifestyle strategies to optimize our thyroid function naturally!
2/5/201524 minutes, 58 seconds
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Q&A 5: Bulletproof Coffee for Energy, Fat Loss & Satiety

We are talking everything bulletproof coffee!!! Why I drink it, what it is, why low toxin, high quality coffee is important, what grass fed butter is and why it matters, what MCT is oil is and how it improves your health. We go into how to make bulletproof coffee, where you can buy the ingredients and how it will make you feel!
2/3/201520 minutes, 50 seconds
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Episode 012: How To Balance Hormones Naturally Part 2

Your hormones control your ability to burn fat. They can put you in fat storing mode or fat burning mode. But most people don't know whether or not their hormones are balanced! It's easier than you think! Our hormones are CONSTANTLY signaling us and letting us know when there is a problem, we just don't know how to interpret the signals! In today's episode we talk about how you can quickly identify if your hormones are balanced, which hormones are out of balance and we talk about specific steps to take to achieve balance where you need it most! 
1/31/201530 minutes, 9 seconds
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Q&A 4: How To Tame Your Sweet Tooth

How do you handle your sweet tooth? In this episode we're talking about both long term and immediate strategies for taming your sweet tooth WITHOUT restriction & deprivation so you can reach your fat loss goals and enjoy your food along the way.
1/29/201523 minutes, 49 seconds
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Ep 011: Eating to Optimize Hormones for Fat Loss Part 1

Hormones have EVERYTHING to do with fat loss regardless of your age or gender! Most people seeking weight loss don't know how or why to balance their hormones. In this episode we talk about how your hormones influence fat loss and specific diet and lifestyle changes you can start making TODAY to get your hormones balanced for effortless fat loss. 
1/27/201528 minutes, 18 seconds
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Q&A 3: Vegetables, Exercise & Family

In our 3rd QA episode we're answering a question from a reader who doesn't like exercise or vegetables and needs to balance weight loss with her many other priorities including kids, husband & work. We talk about how to navigate weight loss when you don't like vegetables or exercise and establish what matters MOST when it comes to getting results. 
1/24/201512 minutes, 55 seconds
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Q&A 2: What's Your Carb Tolerance

We talk a lot about how avoiding carbs in the morning and limiting them to your evening meal or post workout is best for fat loss. In today's episode we're talking about how and why some people can eat carbs all day and stay very lean or how some people lose weight eating oatmeal for breakfast. We'll describe the different factors that influence your own unique carb tolerance AND how you can improve it! 
1/22/201525 minutes, 31 seconds
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Ep 010: How to Create YOUR Unique Fat Loss Formula

Everybody wants a plan. They want to know what to eat, what to avoid, when to exercise and how. They want approved food lists and meal plans. But what if that's actually not the best way to reach your goals? Here's a hint: it's not. In this episode we talk about how that approach might be holding you back and how you can actually accelerate your progress to your fat loss goals by creating your OWN plan. But how do you do it? How do you know where to start? We'll tell you!!
1/20/201527 minutes, 52 seconds
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Q&A 1: Overcoming Nighttime Overeating

Lots of people stay on track all day but blow their progress by overeating at night. They've exhausted their willpower, they're tried, they can't stand up against the strong cravings and the inevitably undo their daily progress by overindulging at night. Today we address that issue and give 7 specific strategies for overcoming nighttime overeating. 
1/17/201511 minutes, 3 seconds
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Ep 009: Carbohydrate Spillover - Is the WAY You Eat Carbs Making You Fat

Carbs aren't evil. But the way we eat them might be making us fat. In this episode we talk about how carbs have the potential to make us fat. We get into carbohydrate spillover, or the conditions under which carbs are actually converted to fat and stored as body fat. Fortunately, we talk about how to avoid that! We talk about how you can enjoy carbs without having them contribute to weight gain! 
1/15/201529 minutes, 48 seconds
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Ep 008: Creating & Maintaining Motivation

Anyone can get motivated for a few days or weeks but how do we actively sustain motivation for the duration of our weight loss journey? In today's episode we talk about concrete steps you can take to constantly fuel your motivation and transform your life in every way you can possibly imagine.
1/11/201524 minutes, 18 seconds
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Ep 007: Carbs & Fat Loss - Timing Matters

There are so many different strategies out there as it relates to carbs and fat loss. Carbs are NOT the enemy of fat loss but they can be if you aren't careful! When it comes to carbs there is a true right time and wrong time to eat them and achieve your fat loss goals. In this episode we're talking about what happens when you eat carbs at the wrong time, what is the right time, and how to enjoy carbs and still burn fat. 
1/10/201523 minutes, 35 seconds
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Ep 006: Want to Lose Fat? Eat More Fat!

What you know about dietary fat is wrong. Politics, greed and ignorance painted a picture of dietary fat that is not only wrong but dangerous. It has perpetuated the obesity epidemic and allowed us to become addicted to sugar and processed frankenfoods. In this episode we talk about the TRUTH about dietary fat - why it's important, how it can actually help us BURN stored body fat and the ways in which is keeps us healthy. You'll learn the best fats for fat loss and the fats you want to avoid for optimal health.
1/9/201521 minutes, 56 seconds
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Ep 005 - How To Overcome Sugar Addiction & Cravings

Sugar addiction is real. If you feel like you're failing to reach your weight loss goals because you can't overcome your cravings, its not that you're weak - it's that you've trained your brain to crave and desire sugar. In this episode we talk about the science of cravings and sugar addiction but more importantly we talk about steps you can take to break the cycle and free yourself from your sugar addiction.
1/8/201520 minutes, 22 seconds
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Ep 004 - Getting Started with Weight Loss

Getting started with weight loss can be daunting. Most of the time we bite off more than we can chew and end up frustrated and overwhelmed. Today, we establish a few key strategies for getting started, staying motivated and making progress that will last! 
1/7/201520 minutes, 6 seconds
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Ep 003 - Do Less To Get More

The 80/20 rule tells us that 80% of our results come from only 20% of our efforts. This episode will help you identify the SMALL list of activities that generate the most results. We'll talk about how focusing on a smaller number of tasks or goals can dramatically accelerate our progress towards our weight loss goals - or any goals in life! 
1/6/201521 minutes, 42 seconds
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Ep 002 - Hormones Trump Calories - Why, How and What To Do About It

In today's episode we debunking the myth that calories are king when it comes to fat loss. There's no question that calories matter, but its our HORMONES that determine if our body burns the energy we consume via calories, or if we store it as fat. One hormone in particular will determine if we're feeling hungry, experiencing cravings and storing fat OR if we're burning fat and feeling satisfied. We're going to talk about concrete steps you can take to make sure you're eating to optimize your hormone balance and keeping your body in fat burning mode all the time! 
1/1/201528 minutes, 59 seconds
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Ep 001 - Diets Don't Work

The traditional "eat less, move more" model is a recipe for rebound weight gain, hunger, and an ultimately slower metabolism. That is the OLD way. There is a newer, happier, healthier way that avoids rebound weight gain, hunger and cravings. It will leave you feeling energized and allow you to master fat loss naturally. But first, we've got to bust this eat less, move more myth!! 
1/1/201521 minutes, 53 seconds
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Ep 000 - What is Primal Potential and Elizabeth's Story

Primal Potential is the incremental, anti-diet solution for effective, permanent weight loss. The Primal Potential Podcast will help you overcome emotional eating, hormonal imbalances, unhealthy habits & your dieting mindset through education and inspiration. We don’t just talk about what you should eat and what you should avoid – we talk STRATEGY. Primal Potential is bridging the gap between KNOWING and DOING. Each episode will leave you with concrete tips for making positive changes that make a difference. We have a really powerful format. Each episode tackles a common challenge or mainstream myth, reviews the actual facts or solutions and then provides practical implementation strategies so you can start making changes TODAY. Lots of other podcasts present one new approach after another, bringing on experts to share what they feel is the secret to weight loss but honestly, those shows can just leave you feeling more lost and confused than ever! The Primal Potential Podcast is committed to helping you find what works for you. We aren't about crash diets or extreme protocols. We focus on natural, healthy solutions for permanent weight loss.
12/29/201416 minutes, 11 seconds