CONSISTENT by Primal Potential

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.

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

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.

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/

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

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!

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!

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

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!

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