CONSISTENT by Primal Potential

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!

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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