CONSISTENT by Primal Potential

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

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

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

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

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

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

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

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

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

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