CONSISTENT by Primal Potential

To kick off the New Year, I am doing a series called Fat Loss Basics! This is the first episode of the series and I'll be covering all the basic information about calories, hormones, fat loss foods & fitness. Today we will establish when calories matter and why a calorie deficit is not sufficient for fat loss. In this first episode of the Fat Loss Basics series, we go into detail on a few fat loss truths. Definitely listen to the entire episode to understand them in their entirety and be sure to listen to the whole series as it becomes available! A calorie deficit is required for fat loss A calorie deficit does not ensure fat loss Fat burning is turned on & off by your hormones The two primary hormones in control of fat loss are glucagon & insulin We can control both insulin & glucagon with our food choices Insulin is an important & necessary storage hormone. Insulin is responsible for delivery fuel to our cells & ushering excess fuel to storage sites within the body (this can be muscle storage or fat storage). Without insulin, our cells would starve & we would die. The presence of insulin informs the body that there there is ample fuel in the body and therefore fat burning is not required. Glucagon works opposite of insulin. Glucagon responds when there is no fuel available from food. The presence of glucagon allows fat to be released from storage and burned to provide energy to the body. A calorie deficit alone is not enough to instruct glucagon to do it's job. You need a calorie deficit & control of insulin/glucagon. Here are a few ways you can control insulin & glucagon to maximize your fat burning potential: Follow the Golden Rules of carbs & fat loss Avoid overfeeding Minimize stress Avoid chronic cardiovascular/endurance exercise http://primalpotential.com/ep-121-fat-loss-basics/

I decided to take a fun, new approach to my next live webinar to ensure that I am giving you guys EXACTLY what you need, not just what I think you might need. Everyone who registered for the webinar was given a survey to establish what they feel are their biggest barriers to weight loss. In today's episode, not only do I invite you to take the survey & register for the live webinar, I share the most common answers I've received and weigh in on these challenges. I will absolutely tackle these issues & challenges on the webinar as well as in upcoming podcasts, emails, blogs & courses. I'm so thankful to those of you who took the time to take the survey and share your challenges with me! In the survey, I ask 3 questions: What is the primary reason you give up or give in when attempting to lose weight? What is your most significant barrier to changing your eating habits? What is the one thing you'd most like to learn on the webinar? Nearly 60% of people said that they primary reason they give up on their weight loss attempts is TEMPTATION. In moments of temptation, they surrender. This is what I call "The Gap" & I'll be spending a lot of time on the webinar talking about the gap & how to avoid it. "The Gap" is the space between our intentions & our actions. We fall in the gap when we give in to temptation. But how do we stop? How do we stay strong and true to our goals in those moments? I'll show you. Almost 70% of people answered that their most significant barrier to changing their eating habits is emotional eating. Boom. Yes. I so get that. That is EXACTLY WHY I am hosting this webinar on New Year, New Approach. We can have all the meal plans & food lists in the world, but that's not the issue. The issue is not WHAT to eat but rather WHY we eat. This will be tackled on the webinar & of course in the return of the Breaking Barriers course. Lastly, the two most common things people said they wanted to learn on the webinar were how to stop emotional eating & self sabotage. Well, my friends, you've come to the right place. I've got you. Now, about 20% of people want nuts & bolts about what to eat, when, how much, etc. I've got you, too! Next week I'll have a detailed episode on the nuts & bolts of fat loss for nutrition as well as the nuts & bolts of hormones, mindset & fitness. Do not miss that. In the meantime, check out the resources section right below for a handful of previous episodes & other tools on those topics. http://primalpotential.com/biggest-barriers-to-weight-loss/

'Tis the season for setting goals, right? Unfortunately, most people will go about their New Year goals the same way they always have. Chances are, they'll get the same results. They'll capitalize on the motivation that comes with the fresh start of a new year but that motivation will wane, they will get distracted and they'll give in to temptation and opportunity. I don't want that for you. I think we all realize that most people don't reach their New Years goals. Let's break that trend this year. This episode is a goal setting workshop. It's not a lecture. It's an activity to go through together to ensure that you set an important goal and crush it. Goal Setting Workshop There are some pretty common mistakes people make when it comes to their goals. They set too many They aren't specific They don't re-visit the goals often enough, if ever Their time horizon is too long They don't address the obstacles that could hold them back I want to help you take a different, effective approach this year. I've created a goal setting & tracking worksheet to help you crush your 2016 goals in every arena of life. In this episode, I'll walk you through the worksheets and help you set a goal and begin to make progress. Together, we will identify: The specific goal you want to achieve The timeframe in which you will achieve it Why this goal matters & what you stand to gain What happens if you fail to achieve the goal The barriers between you and achievement The strategies you'll need to implement to achieve your goal How to stay focused every single day How to ensure you make continuous progress http://primalpotential.com/goal-setting-workshop/

You can do this. You do not need another food list or meal plan. You need to understand and implement strategies to stop emotional eating, self-sabotage and over-indulgence. I used to be a serious emotional eater. And binge eater. And any-reason-at-all eater. I am not anymore. It's not about willpower. It's about strategy & practice. Let's PLEASE stop focusing exclusively on food & exercise and start addressing the real issues! How To Stop Emotional Eating First you really want to understand the behavior. If I were to ask you why you do it, "I don't know" isn't an option. "I don't know" just means, "I haven't paid enough attention yet to understand it well enough". Start to pay attention. I want you to be able to answer the following questions: What am I doing? (Related to emotional eating, overeating, binge eating, etc) Why do I do it? Where & when does it happen most often? What does it do for me? Is it working? Is it true? Is it worth it? Really invest in answering those questions. If you feel like you're stuck, keep asking the question "why?" and you'll be surprised by what you uncover. Then, there are some practical strategies you can implement (one at a time) to help you stop emotional eating. I describe & explain the strategies in detail in this episode so make sure to take a listen to the full episode! Pre-define your daily or weekly indulgences. This will force you to pause, consider your options and select things that are truly worth it. The number of indulgences depends on your baseline (I give concrete examples in the episode). Mandatory questions. You don't have to answer them all, but pick the ones that resonate with you and answer them on paper prior to emotionally eating or over-indulging. 3 series: How do I want to feel in 30 minutes? How will eating this make me feel? Given those answers, is this indulgence worth it? Is this choice reflective of the type of person I want to be? If it's not, is it worth it? If I make this choice every day for the next year, where will I be then? Mandatory pause. You can have it be a micro pause or a long pause, but consider the following before you indulge or make any decision: Wait 30 seconds Journal for 60 seconds Take a walk Get in a workout Practice self-discipline in other areas not related to food. Build your self-confidence and influence your food choices without every focusing on food. Some examples of things you might work on include: Making your bed every day Not hitting snooze Walking more often Cleaning the kitchen every day Maintaining a budget Flossing your teeth Make sure to check out the full episode for detailed suggestions on how to implement these strategies to help you stop emotional eating, binge eating or over-indulging.

I want 2016 to be different for you. I don't want you to struggle in the same 'ol ways, being obsessed with weight loss, frustrated, stopping & starting, trying & failing. I want you to be free from food obsession. I am admittedly a little tough in this episode. I'm ok with that. I'm ok with that because I believe this is the key for how to make 2016 amazing in every way. I want you to use this short episode as a daily mantra to make this the LAST year you struggle. The last year you feel obsessed with food. The last year you stress about and wish for weight loss. I want this to be the end of wishing but not doing. I want this to be the end of inconsistency. I want this to be the end of your "all or nothing" approach. Give your full attention to this episode so you can get really clear on how to make 2016 amazing in every way. How To Make 2016 Amazing Pick ONE thing. One habit you know that if established will help you reach your goals. I give plenty of examples in the episode. Do it every day. Do not wait for motivation. Do it anyway. What would happen if you applied your "food approach" to other areas of your life? What if you didn't take care of your kids until you felt motivated? Until there wasn't a better option? Until you were no longer tempted by things like sleeping in or going out with friends? What if you only showed up to work when you felt like it? What if you only went to meetings when there wasn't something better you could do? It's just one thing. Ritualize & habitualize it. If you wait until you feel like it, you'll be wishing for the same changes 5 years from now. You won't feel like it. Do it anyway. http://primalpotential.com/how-to-make-2016-amazing/

In today's episode I'm answering your questions about food rewards, earned indulgences and cheat meals. I'll be sharing my perspective on whether or not you should use food as a reward and how to balance strategic indulgences that reflect a healthy relationship with food versus talking yourself into being inconsistent. Where is that line and how do you find it? Food Rewards, Earned Indulgences & Cheat Meals The first thing I recommend you do is evaluate whether or not these strategies (food rewards, earned indulgences and/or cheat meals) are working for you: Is there a whole bunch of negative emotional wrapped up in it? Are you limiting your results or slowing your progress? Are they a slippery slope? Does a treat turn into overkill or a binge? From there, let's look at the idea of "earning" an indulgence. In the episode, we go into a whole lot more detail, but I want you to think about the following: Would an alcoholic celebrate sobriety with a shot of tequila? Alright, you're not an alcoholic. But would you celebrate your child's great grades by suggesting he give himself a break from the next test? Or take a week off of school? http://primalpotential.com/food-rewards/

Eating healthy on a budget is absolutely possible. In fact, what I want to demonstrate in today's episode is that you can actually save a lot of money by eating clean, eating for fat loss and focusing on whole foods. Can it be more expensive to eat healthy? Yes. Can it be more expensive to not eat healthy? Yes. You can do it either way. The choice is yours. But eating healthy on a budget is 100% possible. Eating Healthy On A Budget I've talked before about details like how to save money on proteins and when it's important to buy organic and what items you can save money on by going conventional. You can check out that episode here. In today's episode, however, we're talking about the specifics about how you can eat very inexpensively while focusing on fat loss friendly & whole foods. I have 6 specific recipes you can make for less than 1.99! But before that, let's establish some basics. Complex recipes are going to cost far more than simple meals Eating for fat loss does not have to include exotic recipes, a million spices or special cooking oils Identify your favorite fat loss foods & keep it simple It kinda goes without saying that you're going to spend far more if you shop at luxury grocers like Whole Foods. While that is lovely, it is not necessary You don't have to opt for the most expensive fruits and veggies. Berries cost more than apples, most of the time. Brussels sprouts cost more than cabbage. Choose wisely and emphasize inexpensive staples. Bacon & Egg Sweet Potato Cups: $1.04 per person Salmon Cakes & Mashed Cauliflower: $1.87 per person Bacon, Egg & Veggie Breakfast Bowl: $1.93 per person Spaghetti Squash with Ground Turkey: $1.77 per person Quarter Pound Turkey Burger with Bacon & Avocado: $1.31 per person BONUS (This one is just over $2.00)Baked Marinara Chicken Thighs with Brussels Sprouts: $2.12 per person http://primalpotential.com/eating-healthy-on-a-budget/

It's hard to believe that it is almost the 1 year anniversary of the Primal Potential podcast. Know what the most popular episode was? Q&A 6: How to Make Breakfast A Fat Burning Meal. Given that, I thought it would be fun to do a follow-up episode answering the most common questions about breakfast and sharing some of my favorite fat loss breakfast recipes and meal ideas. Fat Loss Breakfast - Your Questions & Answers This episode goes into detailed answers, meal ideas and recipes so you can create a fat loss breakfast every day! How come some of the thinnest people I know eat carbs for breakfast? How can they do that and be lean if carbs in the morning turns off fat burning? What do you think about having fruit in the morning if your goal is fat loss? Do I have to eat breakfast? I'm not hungry in the morning. I hate eggs. How can I create a fat loss breakfast without eating eggs? What is bulletproof coffee? How does it help fat loss? No matter what I eat for breakfast, I'm hungry within a couple hours. How can I make breakfast fill me up for longer? The idea of vegetables at breakfast turns my stomach. How can I incorporate vegetables at breakfast in a way I'll enjoy? What do you think about juicing? Is juice a good fat loss breakfast? What do you think about intermittent fasting? Is that healthy? Helpful? Dangerous? What breakfast ideas do you have? Especially for meals on the go. http://primalpotential.com/fat-loss-breakfast/

Self-sabotage poses a huge threat to your goals and your health. Beyond that, it's incredibly frustrating. The key to overcoming it is to understand the ways we talk ourselves into sabotage. Most people are so frustrated that they continuously set goals then get in their own way. In many cases, they don't even understand how or why it's happening. How can you want something so bad yet continue to sabotage? Why are you getting in the way of something you want so badly? I've found that there are 5 common arguments we use to talk ourselves into sabotage. In today's episode, I'll go through the ways we talk ourselves into sabotage and give you a worksheet and checklist to identify how to change the behavior. Definitely listen to the full episode for an explanation of how we use these senseless (false) arguments and how to stop. I'll start tomorrow This one thing doesn't make a difference It's not working anyway I can make up for it later I've been so good (so I've earned it) In the episode we talk about why these arguments are not only counterproductive but also completely untrue. I introduce a detailed strategy on how stop letting these lies sneak up on you and throw you off track. We don't use these arguments because they are real or true. We use them because they give us what we want: permission to be be indulgent. The most effective way to remove the power of these lies we tell ourselves is to identify: what they are when we use them that they are completely untrue and counterproductive positive affirmations with which to replace them http://primalpotential.com/5-ways-we-talk-ourselves-into-sabotage/

Tony Robbins is one of the world's greatest teachers. He's a motivational speaker, yes, but he's far more than that. He's a coach. He helps people find their own power. He guides people out of their self-imposed darkness and helps them reach their highest potential. Obviously, I'm a fan. I've read his books, taken his courses and attended his seminars. In today's episode I'm going to share with you what Tony Robbins taught me about weight loss. In fairness, I wasn't exposed to Tony's teachings until well into my weight loss journey but I am certain I wouldn't be who I am today without the things I've learned from his books, programs and seminars. What Tony Robbins Taught Me About Weight Loss I need a positive, productive focus & an effective strategy Specific Compelling Within my control Being overweight was giving me something. I was getting something out of it. Overeating and sabotaging my success was providing me something I kept seeking. I'd need to identify the need it was filling in my life and find a more constructive way to fill that need. I can't find happiness within my comfort zone. It's a lie. It's a trap I was caught in. I was using food as an escape. Running never leads to resolution. All of my decisions were primed by my state. I can control my state at any time with things like: My breathing My outfit My posture My facial expressions My words I am in control of my emotions. Not taking control of my emotions will prevent me from ever taking control of my food choices & my body. To get on the FREE Primal Potential VIP email list for recipes, tips, motivation, workouts & more, text the word PRIMAL to the number 44-222 (or, if you aren't in the US, go to PrimalPotential.com) http://primalpotential.com/what-tony-robbins-taught-me-about-weight-loss/