CONSISTENT by Primal Potential

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!!!)

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!!!)

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!!!)

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!!!)