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    Education

    CONSISTENT by Primal Potential

    Why are we so stressed and overwhelmed? Why do we have clear & compelling goals but fail to reach them? How can we want to change so desperately yet make choices that keep us from that change? Because we keep focusing on the habits we want instead of building the skill of consistency that allows us to achieve them. Consistency is a skill. It’s a superpower. It isn’t one-size-fits all. It unlocks any door and makes every goal achievable. A more effective, realistic approach starts here.

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    Copyright: © Primal Potential, LLC

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    Latest Episodes:
    202: Non-Food Influences on Blood Sugar Jul 09, 2016
    Show notes

    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


    201: How To Stop Making Excuses & Exceptions Jul 07, 2016
    Show notes

    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!


    200: 6 Lessons That Change the Game Jul 05, 2016
    Show notes

    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!


    199: 3 Stages of Carbohydrate Intolerance Jul 02, 2016
    Show notes

    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


    198: White Knuckles Are Red Flags Jun 30, 2016
    Show notes

    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.

    1. If you can't sustain the strategy, you won't sustain the results
    2. If you don't know, address or solve the true problems, they'll still be there waiting for you
    3. You're creating a negative association with the process
      1. 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
      2. 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!


    Overeating and Your Metabolism Jun 28, 2016
    Show notes

    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


    196: Motivational Minisode: Be Awake In Your Dreams Jun 25, 2016
    Show notes

    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!


    195: The Golden Rules of Carbs and Fat Loss Jun 23, 2016
    Show notes

    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


    194: The Structure of Success Jun 21, 2016
    Show notes

    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 thelessons 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!


    Primal Potential Success Stories Part 2 Jun 18, 2016
    Show notes

    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.


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