CONSISTENT by Primal Potential

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

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)

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!!!)