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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

Are you in need of a quick dose of motivation? Listen to today's minisode to find out what it means to be awake in your dreams! http://primalpotential.com/196-l-minisode-b…e-in-your-dreams/ Be Awake In Your Dreams Every single day is an opportunity for you to give yourself a gift that only you have the power to unwrap! You can make the choice to shift your mindset, make better choices, do the hard work, embrace your obstacles, and work on your confidence. In today's minisode, I share what it means to be awake in your dreams and how this mindset can help you create a powerful transformation in your life. Just one more thing..I have some exciting news I want to share with you! I will be hosting my first LIVE Primal Potential weekend event November 3-5 in Nashville, Tennesee! Tickets are not on sale yet but I want you to save the date!

Forget what you have heard! You can eat carbohydrates and still successfully meet your fat loss goals and maintain the results. There are hundreds of opinions related to carbs & fat loss and it's tough to know which one is most effective. We're going to clear that up and ensure that you don't have to subscribe to models of restriction or deprivation in order to burn fat and have plenty of energy. In today's episode, I discuss 4 smart carb strategies (aka The Golden Rules of Carbs and Fat loss) that, when implemented, will help you unlock your health and weight potential while increasing your energy, decreasing your cravings and stabilizing your hunger. http://primalpotential.com/195-carbs-fat-loss/ The Golden Rules of Carbs and Fat Loss Listen to the episode to hear my detailed explanation for the following: A). Who can benefit from implementing these strategies? B). What are carbohydrates? C). Do the golden rules of carbs and fat loss apply to all carbohydrates or are there exceptions? D). How do the golden rules of carbs and fat loss apply to individuals who workout? E). What are the 4 strategies? What effect do they have on blood sugar, insulin, and cortisol levels? You'll want to listen to the full episode to hear the explanation of the golden rules, but here's a quick overview: Eat your starchy carbs at the right time Choose the right quality of carbohydrates Consume the right quantity Pair your carbs with the right company

In the past couple of episodes, you heard some of my Fat Loss Fast Track clients share their Primal Potential success stories. They are all powerful stories of people actively improving their choices and moving towards their goals. If you missed them you can listen to Episode 192 here and Episode 193 here. As one woman reflected back on her journey, she attributed her life transformation to the lessons she learned related to a few key elements: Pace, Power, Practice, Perspective, and Progress. In today's episode, I want to talk about why it is important for you to understand and apply this structure of success (aka The 5 P's) on your own journey. http://primalpotential.com/194-structure-of-success/ The Structure of Success PACE Make sure the pace reflects an approach that you can and will sustain over time. Short term strategies deliver short term results. The most sustainable way to implement change is one at a time. POWER Recognize and embrace your choices and you will feel your power. While you can't always control your circumstances, you always have 100% control over your choices. Stay focused on what you can do & what is within your control instead of what is beyond your control. This keeps you firmly rooted in your place of power. PRACTICE All things, no matter how challenging, are made easier with practice. Practice is about executing one choice at a time. Consistency generates confidence. PERSPECTIVE Take an inside-out approach focusing on your mindset and then progressing to meet your physical goals. By focusing on small gains and sustained commitment you will find more success over time. PROGRESS Progress is personal & you create your own standards - avoid attempting to measure your own personal progress by way of the standards of others Don't strive for perfection. Take one small step at a time in the direction of your goals Be sure to listen to the entire episode to learn more about 'The 5 P's" and how you can apply them to your own personal journey!

Ready to hear more Primal Potential success stories? What started for most as a goal to lose fat turned into much more: transforming their entire lives. As you may be experiencing, they had fears, doubts, perceived limitations, years of weight loss struggles, hormonal issues and many of them doubted their ability to lose weight and reach their goals. But, as you will hear from them, they are making amazing transformations in all areas of their lives as they move towards their goals within the Fat Loss Fast Track. http://primalpotential.com/193-more-success-stories/ Success Stories Success Stories Meet Sarah Sarah is 54 years old and has struggled with weight issues her entire life. In addition, she has hormonal issues, an underactive thyroid, "fat genes", PCOS, and is pre-diabetic. At first she was skeptical of some of the challenges within the Fat Loss Fast Track but quickly realized that it was about more than diet & exercise. She had to change her mind. Here are some of her takeaways: Own your choices Don't make excuses Practice affirmations and gratitude Focus on what you can do Live in the present Be open to change Meet Annette In the past, Annette lost 100lbs but had regained some of the weight. This time around, she was having a hard time finding the motivation to lose the weight again. Here is what's helping Annette get back in the game: Finding the confidence and belief in herself Mental toughness - deciding that she can do hard things Meet Client "Anonymous 1" She is 42 years old and a mom of 3 young children. She has faced a life long struggle of yo-yo dieting and self-sabotage. Her change in perspective has included the following: Power: practicing ownership in all situations Pace: making only one change at a time Practice: seeing challenges as opportunities Progress: being open to a journey without perfection. Meet Client 'Anonymous 2" For this client, the most helpful changes have not been what she eats or how she exercises but a shift in mindset. Here are some of her game-changers: Changing the stories she's told herself for years Focusing on how great it feels to make great choices instead of seeing them as sacrifices Support from being in a group and tough-love from Elizabeth Listen to the full episode to hear more from these women and their progress! Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that's that you attend a webinar. To sign up please click here.

Today's episode is full of inspiration and real life transformations! You are going to hear some of my Fat Loss Fast Track clients share their stories of progress, obstacles and success. If you are a regular podcast listener, you know I share a lot about my story but, I know not all of you can relate to my story. I want to give you the opportunity to hear some other perspectives. My hope is that one of them is the voice that makes you feel like, "Hey - I can do this!" My summer Fat Loss Fast Track launches in just a couple weeks. I want to give you an inside look at the kinds of experiences people are having. To learn more and grab a space in the free webinar training, click here. So, for today I don't want you to listen to me - listen to them. Are you ready to get inspired? http://primalpotential.com/192-success-stories/ Success Stories In this episode, four of my clients will share details from their own personal journeys and what has been most impactful in helping them transform. Meet Client "Anonymous 1" She was victim to the negative stories she was telling herself. But, by changing her mindset she has seen results that have improved all areas of her life. The biggest changes she's experienced include: Owning her thoughts and language Shifting her attitude/perspective Accepting total accountability for her choices No longer making excuses Meet Thulz Thulz used to view the her life through obesity tinted glasses. She felt like a victim of herself and got stuck in the 0n-again-off-again diet cycle. The biggest game-changers for her include: Keeping track of her food and emotions Focusing on her goals and what she can do today Doing the actual work instead of spending countless hours thinking and planning for it Meet Client "Anonymous 2" She is a mom who initially joined to lose fat and get into smaller jeans. She was hesitant to join at first because of the financial investment. She wasn't sure it would be worth it . As you listen to her story, you will see her transformation goes way beyond her waist line and includes: Feeling more confident Believing in herself Making more time for herself and her goals (despite being super busy) Understanding the "why" behind her choices More positive outlook Increased productivity Going beyond her comfort zone Meet Nancy Nancy is not a woman that has had a life long struggle with her weight. She started to gain weight once she got a job and more responsibilities. She was struggling with her life in general and wasn't happy. In addition to her physical transformation here are some of her emotional changes: Wakes up happy and more positive More productive and increased energy Not obsessed with food anymore More patience and trusts the process Total control and accountability over her life Listen to the full episode to hear these women give more in depth details about how they are losing more than weight and inches. Just a reminder that my 12 week Summer Fat Loss Fast Track is beginning soon. There is a simple (free) pre-requisite and that's that you attend a webinar. To sign up please click here.

I got an email the other day that I want to share with you guys. I think this email could have been written by any one of us and it represents one of the most significant issues keeping us from reaching our goals: the on-again-off-again cycle. The beautiful woman who emailed me wants to change. She wants to be healthy. She wants to be a better example for her kids. She wants to feel better about herself. She doesn't kinda want it. She really wants it. But... She consistently makes food choices that aren't doing her any favors. She overeats. She overindulges. She doubts her ability to change. She doubts that health is really achievable for her. She wants so badly to learn how to get unstuck! Man, I completely understand these struggles and frustrations.....been there... and it's a hard place to be! In today's podcast, we will explore a new mindset and some simple strategies that will help you break this ebb and flow cycle. Are you ready to find out how to get unstuck and put your doubts and frustrations behind you? http://primalpotential.com/191-how-to-get-unstuck/ How To Get Unstuck I've faced the on-again-off-again cycle many times. It's exhausting, pure and simple! I'll share with you parts of her email: I found your podcast about a month ago on Spotify. I was randomly scrolling though looking for something to listen to and I found primal potential. I cant remember exactly what episode it was but I remember you were talking about not arguing for our limitations. I was hooked. I have always been a heavy girl. I really ballooned up when I had my children. right now I am sitting at 270 I am 5'3″. I have always tried to lose weight I will start off strong and then I will mess up and I'm like f*@k it. I will be all gung ho to get it together and then have a bad day or week and reach for the convenience of ordering something or picking up something quick. I have to break that habit for our heath and our finances. I want to change our lifestyle before it negatively effects our children any more than it already has. Anyway all of this rambling is basically to ask where you think I should start. I'm tired of being fat. I'm tired of hating my body. I'm just so over it and I'm so lost on what to do. I'm convinced that I will never be healthy because I haven't my whole life. I'm stuck in that toxic place that is telling me it doesn't matter how much I try I will never be able to do it and I'm over it. I want to get out of there. I want to believe in myself. I want to change my quality of life so I can enjoy it with my children! She says she starts out all gung-ho but then falls back into old habits. Don't get me wrong- it's great to have motivation and enthusiasm but, you can be setting yourself up for failure with the pedal to the medal 0-60 approach. You know what I mean, starting out, right out of the gate and deciding, "I'm going to eat more vegetables, drink more water, eat less sugar, workout more, sleep more, stress less, find healthy recipes, stop eating out" -- get my point? You are likely trying to do too much, too fast and setting yourself up to feel overwhelmed and like you haven't cleared the high bar you set. Here are the recommendations I made to this listener to help her figure out how to get unstuck. Step 1: Don't change anything at all. For 7-14 days, just track. Write down what you eat and how it makes you feel. You need to establish your baseline. What you're doing, how it impacts your energy, where you're starting from. No pressure, just paying attention. Step 2: Simplify. Make ONE change. Don't add more until your initial change feels effortless. In my Fat Loss Fast Track groups, we typically start with breakfast. To learn more about how to make breakfast a fat burning meal, listen to this podcast or this one. Step 3: Change your mind. Stop arguing for your limitations and disqualifying yourself from change or growth. Remember, the past doesn't define the present or the future unless you choose to make the same choices. Each new day brings the opportunity to make a different choice. You don't want to miss this full episode to hear about what you can do RIGHT NOW to stop the cycle and start feeling AMAZING!