CONSISTENT by Primal Potential

Latest Episodes:

152: Success Stories From Current Clients (In Their Own Words) Mar 15, 2016

Show notes

What a special episode today! Some of the amazing folks in my Winter Fat Loss Fast Track are sharing their progress, struggles, challenges & successes! Yup! Real life success stories!

My hope is that you can see yourself in them & have hope in your ability to transform, to get consistent & to achieve the results you want.

http://primalpotential.com/152-success-stories/

151: How To Stop Overeating & Giving In To Temptation Mar 12, 2016

Show notes

Last week I shared a personal episode about my experiences with binge eating. I talked about how & why I binged & how I stopped. The response to that episode was overwhelming. Whether you could relate to binge eating or just emotional eating and overeating, hundreds of you reached out for help and support.

Today I want to help you take that next step. I want to cover how to stop overeating & repeatedly giving in to temptation.

So many people feel like it's beyond their control - like they just can't stop. You can. I will help you.

http://primalpotential.com/151-how-to-stop-overeating/

How To Stop Overeating & Giving In To Temptation

I was a champion overeater and binger. I used food to cope with emotions and I would often eat until I felt (or became) sick. I felt that in many ways food owned me and had more control than I had. I was wrong.

There were a few strategies I began to gradually implement to help me radically change my relationship with food, my mindset & my body.

I strongly encourage you to listen to the episode because I think it will be helpful to hear exactly how & when I'd implement these strategies.

The first step I encourage you to take, before implementing any of the strategies described in this episode is to identify the lies you tell yourself. For me, the lies were often, "I'll start tomorrow. Just this once. It won't hurt. I deserve a break."

I want you to challenge those lies and ask yourself, "Is that true?"

When you tell yourself, "I'll start tomorrow", is that true? Do you? Or is this how you make yourself feel good about being indulgent? Are you telling yourself what you want to hear?

Then, you can try one of the following 4 strategies:

Just for today
The 3 questions
1. How do I want to feel in 1 hour?
2. How will this choice make me feel?
3. Is it worth it?
1 more (rep, choice, minute, hour)
Do not go back to what broke you

In today's episode I explain how these work & how I apply them in moments of indecision.

150: How To Interpret Signals Your Body Sends Mar 10, 2016

Show notes

I want to challenge you to pay more attention to your body & less attention to everyone else's. I want to show you how to interpret the signals your body sends every single day & use them to your advantage.

The reality is that your body is constantly communicating with you. It's letting you know what's going right, what's not, which hormones are struggling and which ones are cruising right along.

Many of us, however, are so busy living life & paying attention to other people and things that we don't pay attention to the signaling & signs of our own bodies.

Today we'll take a dive into keeping a journal of what you eat & the signals your body sends without the cumbersome tasks of counting calories or macros. We'll uncover the common sense approach to fat loss & hormone balance.

The primary signals we get from our bodies related to fat loss & hormones are quality of sleep, hunger, energy, mood & cravings. Those are the signals we'll evaluate today.

http://primalpotential.com/episode150/

149: How to Win Internal Debates Mar 08, 2016

Show notes

Do you ever have silent debates with yourself? You know, you make a decision to eat clean & then find yourself debating Girl Scout Cookies?

The cartoon depictions of the devil & angel on opposite shoulders certainly originated from someone who knows exactly what I'm talking about!

In today's episode we're talking about how to win internal debates and how to identify, understand & overcome them.

http://primalpotential.com/149-how-to-win-internal-debates/

Have you ever heard the Cherokee story about two wolves? I share it on this episode & adapt it to the internal debates I have over food & health.

A fight is going on inside me. It is a constant battle between two lions.

One is stubborn & lazy. She is greedy. She stands for pity, guilt, resentment, lies, abuse, avoidance, excuses, exceptions and delays.

The other is beautiful. She is hopeful. She is strong. She is optimistic. She is determined. She cares for me, believes in me and knows that everything is possible. She is my guardian and wants to guide me to my potential.

The same fight is going on inside you and inside every other person, too.

Which lion will win?

The one you feed.

148: Personal & Intense - Inside a Binge and How I Used Food Mar 05, 2016

Show notes

Today's episode is different. It is intense, it is personal & there are tears. I am talking about binging. I am taking you inside a binge.

I'm not doing this to share my secrets or cleanse my soul. I am sharing this episode for 3 reasons:

It feels like the right thing to do
To publicly share details that most of us never talk about. We talk about dieting, we talk about being frustrated and dealing with temptation, but most people aren't talking about binging. My hope is that by sharing my own experiences, you will feel comfortable asking for help. Maybe not asking openly to the world, but at least you'll know that I understand and I want to help.
To give you hope. I was so deep in a cycle of using food as a drug that I didn't think I could ever break through, but I did. So, I share my story to give you hope.

http://primalpotential.com/148-personal-intense-inside-a-binge/

147: Are Hidden Food Sensitivities Hurting You? Mar 03, 2016

Show notes

Hidden food sensitivities - sensitivity to foods or types of foods you don't even know you have - might be contributing to fatigue, joint pain, headaches, depression, weight gain or a whole host of other challenges.

We need to keep in mind that food sensitivities are possible if you aren't truly "allergic" to an item. Unfortunately, many of us see sensitivity and allergy as all-or-nothing scenarios. That's not the case.

Chronic discomforts that you attribute to "aging" or "just the way you are" might very well be avoidable causes of a food sensitivity.

In today's episode we're looking at these hidden food sensitivities and the common triggers as well as how they might manifest themselves.

I challenge you to eliminate the common triggers for 2-3 weeks and slowly add them back in, one at a time, so you can understand what you're truly sensitive to.

http://primalpotential.com/147-are-hidden-food-sensitivities-hurting-you/

You might think that a small paper cut on your finger is no big deal, and you'd be right. But what if you kept getting paper cut after paper cut in the same place on the same finger 3-10 times each day?

In just a matter of days you'd have a pretty serious problem on your hands, right? (Pun intended. It's okay to smile and think I'm cute.)

This is the exact thing that happens with hidden food sensitivities we might not even realize.

With each meal or snack, we introduce an inflammation-triggering food that on it's own is pretty harmless but with repeat exposure creates a serious issue.

These implications of hidden food sensitivities might be as mild as acne or bloating and can be as severe as chronic, systemic inflammation.

Symptoms like eczema, acne, headaches, depression, joint pain, weight gain and mood swings can be the result of repeat exposure to foods we don't even realize are problematic for us.

In today's episode I will introduce you to the most common food allergens, I'll share how they impact health, where we find them and how to avoid them.

I'll challenge you to eliminate them for a few weeks and slowly re-introduce them one at a time.

Most Common Food Allergens:

Dairy
Eggs
Gluten
Sugar & artificial sweeteners
Soy & peanuts

When we eliminate processed foods and focus on whole foods, we avoid the majority of these. It's not as simple as skipping the omelets and the yogurt. We have to keep in mind the huge array of processed foods that contain dairy, eggs, gluten, sugar, artificial sweeteners, soy products or peanuts.

Keep in mind that you don't need to avoid these forever. You need to, however, remove them for long enough to allow the inflammation to die down and your gut to heal.

Just the like example of the repetitive paper cut, it's not enough to stop cutting your finger, you also have to allow ample time for your finger to heal.

I've put together a detailed list of meal ideas, recipes & snacks to help you in your quest to eliminate these common allergens and monitor your body's response.

146: Hacking Motivation Mar 01, 2016

Show notes

It's pretty tough to talk yourself into doing anything if you aren't motivated. I know. I've been there. But I've got you covered today with 8 ways to get motivated so you can stop THINKING about what you want & starting GETTING it.

For most of my life I desperately wanted to lose weight, I hated my body, had no energy and was tired of trying and failing but it seemed like I wasn't motivated enough to do the work.

So frustrating.

I know I'm not alone. I get emails every single day like this one:

I look up recipes, buy groceries, fail at making them (usually turns out bland and nothing like the recipe) and don't meal prep so I end up eating out for every meal. I still hate the way I look and feel and constantly feel defeated. How do I change or overcome apathy? No idea.

I'll be honest, though: I love getting emails like that. I love it because they're asking for help, they want to make a change and I know I can help. I'm thrilled that they've opened the door for me to nudge them in the right direction.

Before we dive into the 8 ways to get motivated, I need to establish the fact that most people really don't understand what motivation is or how to create it.

It's a bit of a paradox. Most people think, "I'm not taking action because I'm not motivated."

The reality of motivation is close, but opposite: you aren't motivated because you aren't taking action.

http://primalpotential.com/146-hacking-motivation-8-ways-to-get-motivated/

145: Obesogens - Chemicals That Make You Fat Feb 27, 2016

Show notes

Obesogens are a real thing. They are a class of chemical compounds found all around us that impair the functioning of our fat cells, interfere with metabolism & initiate hormone chaos. Obesogens are truly chemicals that make you fat.

Have you ever heard of endocrine disrupters? Endocrine disrupters are chemicals that interfere with any aspect of hormone action in the body. Obesogens are a specific class of endocrine disrupters that specifically target fat gain, fat loss, appetite and hormone balance related to fat loss.

They cause major problems but we can make a difference. Today's episode talks about two specific obesogens: BPA and PFOAs. We'll talk about what they do, how we're exposed to them and what to do about them.

Don't miss this episode. It's a good one!

http://primalpotential.com/145-obesogens-chemicals-that-make-you-fat/

Obesogens: Chemicals That Make You Fat

In today's episode we're covering the following questions:

What are obesogens?
How do they impact fat loss or gain?
How do these chemicals impact your hormones?
What is BPA?
What is PFOA?
What kinds of things are they found in?
Why are they legal?
How can I avoid them?
Is it possible to detox from obesogens I might already have in my system?
Why do these obesogens target body fat?

Research on Obesogens

State restrictions of BPA

More detail than you could ever want on obesogens

Understanding obesogens

More research on obesogens

144: Apple Cider Vinegar & Weight Loss Feb 25, 2016

Show notes

In today's episode we're talking all about apple cider vinegar and weight loss. I'll be sharing the research related to apple cider vinegar, weight loss, fat burning & fat storage. Plus, we'll dive into how & how much apple cider vinegar to use to get these weight loss benefits.

If you're going to give apple cider vinegar (ACV) a shot, it's super important to know which type to buy. Not all ACV is created equal and we'll be diving into that in this episode.

Here's the brand of apple cider vinegar I use.

Apple Cider Vinegar and Weight Loss

In today's episode we're answering the most common questions about ACV

What is apple cider vinegar?
How is it different from other types of vinegar?
Does apple cider vinegar help you lose weight?
How does apple cider vinegar impact blood sugar, fat burning & fat storage?
Are all types of apple cider vinegar the same?
What kind should I buy?
How much should I take?
How do you take it? What are some delicious apple cider vinegar recipes?
What about other uses for ACV?

Carrot Ginger Dressing with ACVBlend all ingredients in the blender and use as needed for salad dressing

4 large carrots
1" piece of raw ginger (peeled)
1/4 cup extra virgin olive oil
1/4 cup apple cider vinegar
the white part (bottom) of a green onion
Sprinkle of salt

I also love to add 1-2 tbsp ACV to 20 oz of water with the juice from 1/2 a lemon

http://primalpotential.com/144-apple-cider-vinegar-and-weight-loss/

143: How To Silence Your Inner Critic Feb 23, 2016

Show notes

I want to challenge you today. I want to show you how to silence your inner critic.

You know, that voice that says, "I'll do it tomorrow" or "I can't" or "This is so hard".

That voice. How do we make it go away?

There’s no strategy, no plan, no protocol, no diet that will work if you don’t get out of your own way & do the work.

Unfortunately, many of us stay stuck for too long, if not forever, in our own way.

We are the only reason that we aren't living the life we want. We are the only reason we don't have the body we want. We are the only reason we aren't who or where we want to be.

And we have the power to change that. Today's episode is all about "how".

http://primalpotential.com/143-how-to-silence-your-inner-critic/

How to Silence Your Inner Critic

Identify your most common excuses, limitations or methods of procrastination
Determine when you anticipate them to pop up in the next week
Pre-determine your response

Most of us misunderstand motivation. We think it’s just wanting something badly enough, and if we do, we’ll do the work.

That’s not true. That’s grossly incomplete.

Motivation is like a fire. We misunderstand when we think it's a simple as lighting a match.

When you light a match, do you have fire? You sure do!

But then what? What happens to a match? It fizzles out really fast.

It's just the beginning. It's just potential for fire. It is a spark.

It must be sustained.

If you just have the spark, you find yourself wondering, "What's wrong with me? Why am I not doing the work? Why can't I follow through? Why aren't I strong enough?"

You're just missing a step. You're missing the step that keeps the fire burning.

That step is ACTION.

Action fuels motivation. Action stokes the fire.

You might be wondering, "what does this have to do with how to silence my inner critic?"

Everything.

Our inner critic keeps us from taking action.

The voice of doubt & delay makes excuses that tell us tomorrow will be better.

That's the dragon we must slay. That is how you silence your inner critic.

Know it. Expect it. Deny it.